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Dumbell Weight Training - 3 days a weekCreated by shocktop
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Workout Programs → Dumbell Weight Training - 3 days a week
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Summary
3 Workouts / 22 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Mondays: Shoulders and Arms Wednesdays: Legs and Abs Fridays: Chest and Back
Workouts
Dumbell Based Workout - Chest and Back
Description
Chest and Back
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Push-Ups 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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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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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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Stiff-Legged Dumbbell Deadlift 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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Bent Over Dumbbell Row 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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One-Arm Dumbbell Row Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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Shrugs - Dumbbell Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
Latest Users
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thom11from United States |
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