D-Bells - Full body
Shoulders: Dumbbells
Exercise: Sets Reps Weight Rest
|
Upright Rows |
3 |
12 |
40 LBS |
60 Seconds |
|
Shoulder Press |
3 |
12 |
30 LBS |
60 Seconds |
|
Standing Side Raises |
3 |
12 |
30 LBS |
60 Seconds |
|
Shoulder Shrugs |
3 |
12 |
60 LBS |
60 Seconds |
Chest: Dumbbells
Exercise: Sets Reps Weight Rest
|
Bench Press |
3 |
12 |
40 LBS |
60 Seconds |
|
Lying Pullover |
3 |
12 |
30 LBS |
60 Seconds |
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Flyes |
3 |
12 |
30 LBS |
60 Seconds |
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Back: Dumbbells
Exercise: Sets Reps Weight Rest
|
Deadlift |
3 |
12 |
100 LBS |
60 Seconds |
|
Bent-Over Lateral |
3 |
12 |
40 LBS |
60 Seconds |
|
Bent-Over Rows |
3 |
12 |
30 LBS |
60 Seconds |
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Biceps: Dumbbells
Exercise: Sets Reps Weight Rest
|
Alternating Hammer Curls |
3 |
12 |
30 LBS |
60 Seconds |
|
Standing Bicep Curls |
3 |
12 |
30 LBS |
60 Seconds |
|
Incline Bicep Curls |
3 |
12 |
30 LBS |
60 Seconds |
|
Concentration Curl |
3 |
12 |
30 LBS |
60 Seconds |
Triceps: Dumbbells
Exercise: Sets Reps Weight Rest
|
Seated Tricep Press |
3 |
12 |
30 LBS |
60 Seconds |
|
Kickbacks |
3 |
12 |
30 LBS |
60 Seconds |
|
Overhead Tricep Press |
3 |
12 |
30 LBS |
60 Seconds |
|
Shoulder Shrugs |
3 |
12 |
60 LBS |
60 Seconds |
Forearms: Dumbbells
Exercise: Sets Reps Weight Rest
|
Wrist Curls |
3 |
12 |
20 LBS |
60 Seconds |
|
Reverse Wrist Curl |
3 |
12 |
20 LBS |
60 Seconds |
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Legs: Dumbbells
Exercise: Sets Reps Weight Rest
|
Squat |
3 |
12 |
40 LBS |
60 Seconds |
|
Lunges |
3 |
12 |
40 LBS |
60 Seconds |
|
Side Lunges |
3 |
12 |
40 LBS |
60 Seconds |
|
Seated Calf Raises |
3 |
12 |
40 LBS |
60 Seconds |
ABS: Dumbbells
Exercise: Sets Reps Weight Rest
|
Two-Arm Dumbbell Crunch |
3 |
12 |
20 LBS |
60 Seconds |
|
One-Arm Dumbbell Crunch |
3 |
12 |
20 LBS |
60 Seconds |
|
Bridge with Dumbbell |
3 |
12 |
20 LBS |
60 Seconds |
|
Pointing Dog |
3 |
12 |
10 LBS |
60 Seconds |