[PDF] Workout Routine - Dumbbells - Beginners Printed on Apr 28 2011

DUMBBELL ONLY FULL BODY WORKOUT - Muscle & Strength

Dumbbell Bench Press 3 6 - 12 One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug

Day 1: Chest, Shoulders & Triceps Dumbbell Workout

3 Dumbbell Pullover 3 8 - 12 4 Reverse Grip Dumbbell Row 4 8 - 12 5 Dumbbell Bicep Curl 3 10 - 15 6 Dumbbell Hammer Curl 3 10 - 15 Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1 Dumbbell Squat 4 8 - 10 2 Dumbbell Deadlift 4 8 - 10 3 Dumbbell Split Squat 3 8 - 12 Each 4 Dumbbell Hip Thrust 4 10 - 15 5 Dumbbell Calf Raise 4 20 6

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Motion Raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause Tips/Caution Keep your upper arm still throughout Calves Calf Raise (Dumbbells) - Standing Secondary Muscles Calves Starting Position Stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other

Workout Routine - Dumbbells - Beginners Printed on Apr 28 2011

Motion Raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause Tips/Caution Keep your upper arm still throughout Calves Calf Raise (Dumbbells) - Standing Secondary Muscles Calves Starting Position Stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other

Exercises - Cornell University

computer exercises section of the text Web site [8] (d) Generate M = 10000 lists of N = 1000 ran-dom numbers distributed with this Gaussian prob-ability distribution Plot a normalized histogram of the largest entries in each list Plot also the predicted form ˆN(H) = dFN=dH from part (c) (Hint: H ( N) ˇ 3:09023 for = 1000; check this

Dumbbell Bent Over Rows Exercise - cfltkcdnnet

Dumbbell Bent-Over Rows Exercise 1 Sit on the end of a bench with your feet flat on the floor Bend from the waist, resting your chest on your legs Grasp a dumbbell in each hand with your arms hanging in front of you from your shoulders, palms facing your body, elbows bend slightly, and the ends of the dumbbells touching one another 2

MOVE Physical Activity Handout P32: Sample Strength Activity

exercises that you should skip • Avoid jerking or thrusting weights into position or “locking” the joints in your arms and legs This can cause injuries Use smooth, steady movements • Muscle soreness lasting up to a few days and slight fatigue are normal after muscle-building exercises Exhaustion, sore joints, and unpleasant muscle

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Workout Routine - Dumbbells - Beginners

Printed on Apr 28 2011

Workout Routine Snapshot

2Workout Days

0Cardio Exercises

14Strength Training

0Stretching Exercises

2 Abs 2 Back 2 Chest 2

Shoulders

2

Thighs

1

Biceps

1

Calves

1

Forearms

1

Triceps

Workout Routine - Dumbbells - Beginners - Day 1

Cardio / Strength Training# of Sets# of RepsProgress Log

Abs | Bicycle Kicks

310

Abs | Crunch

310

Back | Row (Dumbbells) - on Knee; One-Arm

310

Back | Shrug (Dumbbells)

310

Chest | Dumbbell Press

310

Chest | Chest Fly (Dumbbells)

310

Forearms | Wrist Curl (Dumbbells) - One Hand

310

Workout Routine - Dumbbells - Beginners - Day 2

Cardio / Strength Training# of Sets# of RepsProgress Log

Thighs | Bridging

310

Thighs | Hip Abduction - Lying on Side

310

Shoulders | Shoulder Press - Standing; Alternated

310

Shoulders | Upright Row (Dumbbells)

310
Biceps | Biceps Curl (Dumbbells) - Standing; Alternated 310

Triceps | Triceps Kickback (Dumbbells)

310

Calves | Calf Raise (Dumbbells) - Standing

310
Detailed Strength Training Exercise InformationFitnessBliss.com | Copyright, Blisslogik Inc.

Abs | Bicycle Kicks

Secondary MusclesHips, Lower Abdominals

Starting PositionSit on the floor, lean back to rest on your forearms, bend your hips and extend one leg 45 degrees from the gound. MotionWhile you push one leg out until it is stretched forward, bring the other one back so that you are cycling through the air. Tips/CautionTry to keep your back straight throughout.

Abs | Crunch

Secondary MusclesUpper Abdominals

Starting PositionLie down on your back, knees bent at 90 degree angles and place your hands behind your ears. MotionRoll your shoulder blades up from the floor until your head is at the same level as your knees and lower yourself back down after a short pause. Tips/CautionTo avoid pulling your neck with your hands, look straight up instead of looking at your knees.

Back | Row (Dumbbells) - on Knee; One-Arm

Secondary MusclesBiceps, Lats, Rear Deltoids

Starting PositionPut your left knee and hand on a bench and grab a dumbbell with your right hand. MotionLift the dumbbell straight up while keeping your back straight and lower it back down after a short pause. Tips/CautionBreathe out while lifting the dumbbells and breathe in while returning to starting position.

Back | Shrug (Dumbbells)

Secondary MusclesTrapezius

Starting PositionStand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. MotionRaise the dumbbells straight up by raising your shoulders and lower them back after a short pause.

Tips/CautionKeep your arms extended throughout.

Chest | Dumbbell Press

Secondary MusclesTriceps

Starting PositionLie down on your back on a bench and hold 2 dumbbells at chest level along your body. MotionPush the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Tips/CautionBreathe out while pushing the dumbbells and breathe in while lowering them back.

Chest | Chest Fly (Dumbbells)

Secondary MusclesOuter Chest, Front Deltoids

Starting PositionLie down on your back on the bench and grab one dumbbell with each hand at shoulder height, elbows just slightly arched. MotionRaise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. Tips/CautionTry to maintain the same angle in your elbows throughout.

Forearms | Wrist Curl (Dumbbells) - One Hand

Secondary MusclesInside Forearms

Starting PositionSit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up. MotionRaise the dumbbell up by curling your wrist and slowly lower it back down after a short pause. Alternate hands after a set. Tips/CautionKeep your forearm pressed against your thigh throughout.

Thighs | Bridging

Secondary MusclesHamstrings, Buttocks, Abs

Starting PositionLie on the floor, knees at 90 degree angles and place your hands flat on the floor, arms extended. MotionRaise your buttocks from the floor as high as you comfortably can and lower it back down after a short pause. Tips/CautionYour feet and hands should not move throughout.

Thighs | Hip Abduction - Lying on Side

Secondary MusclesHips

Starting PositionLie down on the floor on your side, extend one arm against the ground on top of your head and please your other hand on top of your hips. MotionRaise your leg straight up as far as you comfortably can and slowly lower it back after a short pause. Tips/CautionKeep your leg fully extended throughout.

Shoulders | Shoulder Press - Standing; Alternated

Secondary MusclesTriceps, Front Deltoids, Outer Deltoids, Trapezius Starting PositionStand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. MotionPush one dumbbell straight up until your elbow comes close to locking while lowering the other at the same time. Tips/CautionBe careful not to jerk your back in an effort to help you raise the dumbbells.

Shoulders | Upright Row (Dumbbells)

Secondary MusclesFront Deltoids, Outer Deltoids, Trapezius Starting PositionStand up and hold one dumbbell in each hand in front of your thighs, palms facing backwards. MotionRaise both dumbbells until they reach the top of your chest and lower them back down slowly after a short pause. Tips/CautionBe careful not to jerk your back in an effort to help you raise the dumbbells. Biceps | Biceps Curl (Dumbbells) - Standing; Alternated

Secondary MusclesInside Forearms

Starting PositionStand up and hold one dumbbell with each hand, one down the side of your body and the other up near your shoulder, palms facing your body. MotionRaise one dumbbell toward your shoulder and while slowly lowering it back down after a short pause, start raising the other one. Tips/CautionKeep your back and upper arms still throughout.

Triceps | Triceps Kickback (Dumbbells)

Secondary MusclesForearms

Starting PositionPut your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. MotionRaise the dumbbell back by straightening your arm and allow it to slowly return after a short pause.

Tips/CautionKeep your upper arm still throughout.

Calves | Calf Raise (Dumbbells) - Standing

Secondary MusclesCalves

Starting PositionStand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. MotionLift your heels from the ground by standing on your toes and lower yourself back down after a short pause. Tips/CautionMake sure that only the calf muscles are exercising.quotesdbs_dbs5.pdfusesText_9