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Bench and Dumbbell Mix-it-up

Created by JoshuaEddy

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Summary

5 Workouts / 91 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

When you don't have any fancy (or even basic) equipment...

This program mixes up the exercises so your body never gets used to the same thing and your routine doesn't become stagnant.  For each workout you perform, you must select exercises that you haven't performed within the past 2 weeks.

 

Basic:

Select 1 exercise from each muscle group. Perform 1-2 sets of 12 reps. Increase weight for next time by 10% when you can perform the set completely with good form. Perform ...

Workouts

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Bench Press - Dumbbell, Declined
Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com

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Bench Press - Dumbbell, Flat
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...

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Bench Press - Dumbbells, Inclined
Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p...

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Bench Press - Inclined, Hammer Grip
Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing sur...

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Bent-Arm Dumbbell Pullover
Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ...

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Flyes - Dumbbell, Declined
Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to ...

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Flyes - Dumbbell, Flat
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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Flyes - Dumbbell, Inclined Bench
Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com

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Front Raise And Pullover
This is a mixture of the barbell pullover and a front raise on bench. Lie on a flat bench and grab a barbell using a grip about 15 inches apart, Place the bar on your upper thighs and lock your arms. ...

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Incline Flyes - With a Twist
Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Exercise description by Bodybuilding.com

There are other exercises for this workout, view them in the workout detail

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What People are Saying

JMichaelK

Um, hello?

Why is this workout in the "no equipment" category when MOST of the exercises require a bench and dumbbells?

Created over 6 years ago by JMichaelK

ademczuk

not enough time

I'm often hard pressed to cram in one section let alone the others unless I come into the gym in the morning as well as night and weekends, on top of sports cardio

Created over 6 years ago by ademczuk

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