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Basic dumbbells full body with cardioCreated by Ceriwaen
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Workout Programs → Basic dumbbells full body with cardio
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Summary
2 Workouts / 16 Exercises
19% Cardio / 81% Strength Training
Workout Program Description
This program is just what I've pieced together to use the space I have for my weights and that feel good. I added the chinups mostly just to see how I progress because I've never really been able to do more than 2 at a time.
Workouts
Full-Body Dumbbells
Description
Basic/intermediate exercises with no singular focus: full body three days a week.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Plie Dumbbell Squat 3 sets: 10 reps, 8 reps, 6 reps Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with y... |
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Stiff-Legged Dumbbell Deadlift 3 sets: 10 reps, 8 reps, 6 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back ... |
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Calf Raise - Dumbbell, Standing 3 sets: 10 reps, 8 reps, 6 reps Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten... |
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Bent Over Dumbbell Row 3 sets: 10 reps, 8 reps, 6 reps Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Side Lateral Raise 3 sets: 10 reps, 8 reps, 6 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Push-Ups 3 sets: 10 reps, 8 reps, 6 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Shoulder Press - Dumbbell, One Arm 3 sets: 10 reps, 8 reps, 6 reps Preparation: Stand with dumbbells positioned near the shoulder with your elbow below your wrists. Execution: Press the dumbbell until your arm is extended overhead. Lower and rep... |
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Chin-Ups 2 sets: 6 reps, 4 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Barbell Curl - Standing 3 sets: 10 reps, 8 reps, 6 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Tricep Extension - Dumbbell, Lying, Supine 3 sets: 10 reps, 8 reps, 6 reps Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until fore... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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CeriwaenPeter from Eugene, Oregon |
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