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The Poor Mans WorkoutCreated by Jexxer
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Summary
5 Workouts / 29 Exercises
11% Cardio / 89% Strength Training
Latest Exercisers
Workout Program Description
This is a total body workout for people who don't have the fancy
exercise equipment or gym memberships. All you need for these exercises
is a pair of dumbbells and an area with lots of space. The number of reps and sets is up to you. Be sure to have days to rest and relax so you don't overtrain your muscles.
Workouts
Description
Work the biceps first before doing any other exercise to improve strength and vitality throughout the course of the workout. The triceps need to be trained harder then the biceps though. Without training the triceps your arms will not be full developed and your core will be weak as well. Alternate between Bicep and Tricep Exercises for maximum strength and payoff. You can perform the bench exercises on a chair, lying down, or on a bed too.
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Concentration Curl Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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Dumbbell Curl - Standing Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Hammer Curl - Standing With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Skull Crushers Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the... |
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Tricep Extension - Dumbbell, Pronated Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular t... |
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Tricep Extension - Dumbbell, One Arm Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b... |
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