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Dumbbell-Only Full-Body Beginner 2-day SplitCreated by sivyr
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Summary
2 Workouts / 27 Exercises
4% Cardio / 96% Strength Training
Latest Exercisers
Workout Program Description
Mostly I've just jammed this workout together based on the 2-day split
push/pull workout template at
http://www.exrx.net/Workouts/Workout2PP.html and the contents of
another workout here on DailyBurn:
http://dailyburn.com/workout_programs/30114-The-Poor-Mans-Workout It is
a full-body workout plan aimed at taking about 40-45 minutes for each workout
(an hour and 15 including elliptical cardio). It is aimed at people
working out from home who only have access to dumbbell...
Workouts
Dumbbell-Only Full-Body Beginner 2-day Split (Push Day)
Description
This is the Push day of a 2-day split, which focuses primarily on exercises that apply force outward from the core of the body. The groups under stress during this workout are the Quads, Chest, Front Deltoids and Triceps. Start with 5 minutes of warm-up cardio, then begin into the workout, preferably in order with 1 minute between sets. End the workout with 25 minutes of intense elliptical cardio followed by some stretches.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Elliptical Machine 00:30:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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Lunges - Dumbbell 2 sets: 8 reps, 8 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Body Weight Squats 2 sets: 25 reps, 25 reps Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g... |
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Calf Raise - Dumbbell, Standing 2 sets: 25 reps, 25 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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Plie Dumbbell Squat 2 sets: 20 reps, 20 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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Push-Ups - Feet on Exercise Ball 2 sets: 15 reps, 15 reps This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript... |
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Flyes - Dumbbell, Flat 2 sets: 12 reps, 8 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Front Dumbbell Raise 2 sets: 12 reps, 8 reps Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Side-lying Hip Adduction 2 sets: 20 reps, 20 reps Lying on your side, raise your lower leg 3 to 5 inches off of the ground, holding this position for 3 to 5 seconds per rep then return to the starting position. Description from: http://www.healthline... |
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Arnold Dumbbell Press 2 sets: 12 reps, 8 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
| There are other exercises for this workout, view them in the workout detail | |
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