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    Dumbbell Body Workout

    Uploaded by

    mightbejavierbardem

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Dumbbell Body Workout

    Uploaded by

    mightbejavierbardem
    1 views1 page

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    1 views1 page

    Dumbbell Body Workout

    Uploaded by

    mightbejavierbardem

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    DUMBBELL BODY WORKOUT

    DAY EXERCISE WORK OUT REPS REST TIME


    LABEL
    1 A1 1. Chest - Bench (floor) press 1. 3 sets of 8 – 15 reps
    2. Back – Pullover 2. 3 sets of 8 – 15 reps
    3. Shoulder – Overhead press 3. 3 sets of 8 – 15 reps
    4. Biceps – Biceps Curls 4. 3 sets of 12 – 20 reps
    5. Triceps – Skull Crushers 5. 3 sets of 15 – 20 reps
    2 Rest
    3 A2 6. Shoulder Isolation – Rear 6. 3 sets of 15 – 20 reps
    Delt Fly 7. 3 sets of 15 – 20 reps
    7. Shoulder Isolation – Lateral 8. 3 sets of 8 – 15 reps
    raises 9. 3 sets of 8 – 15 reps
    8. Legs – Front Squat 10. 3 sets of 15 – 25 reps
    9. Legs – Romanian Deadlift
    10. Calves – Calf Raise
    4 Rest
    5 B1 11. Shoulder – Overhead press 11. 3 sets of 8 – 15 reps
    12. Back – Dumbbell Rows 12. 3 sets of 8 – 15 reps
    13. Chest – Decline 13. 3 sets of 8 – 15 reps
    Pushup/incline bench press 14. 3 sets of 12 – 20 reps
    14. Biceps – Hammer Curls 15. 3 sets of 15 – 20 reps
    15. Triceps – Tricep Kickback
    6 Rest
    7 B2 16. Shoulder Isolation – Rear 16. 3 sets of 15 – 20 reps
    Delt Fly 17. 3 sets of 15 – 20 reps
    17. Shoulder Isolation – Lateral 18. 3 sets of 12 – 15 reps
    raises (each leg)
    18. Legs – Lunges Dumbbell 19. 3 sets of 8 – 15 reps
    19. Legs – Front squats 20. 3 sets of 15 – 25 reps
    20. Calves – Calf Raise

    Antagonist training where you do two exercises back to back without resting in between.

    However they have to be on opposite sides of the body

    1. Consume enough protein


    2. Get a good night’s rest
    3. Progressive oveload

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