No_picture_program

Monday: Triceps, Chest, Shoulders

Part of the The Dumbbell Workout program.

This workout has never been performed.

Description

Lift 60-80% of your 1 rep maximum. Warm up sets (12 reps) will use less weight. Exercises with 100 reps simply mean to max out your reps.

Exercise Routine

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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...

Routine:

Set 1: 12 reps

Set 2: 12 reps

Set 3: 8 reps

Set 4: 8 reps

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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...

Routine:

Set 1: 12 reps

Set 2: 12 reps

Set 3: 8 reps

Set 4: 8 reps

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Shoulder Press - Dumbbell, Seated

Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...

Routine:

Set 1: 12 reps

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Side Lateral Raise

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...

Routine:

Set 1: 12 reps

Set 2: 12 reps

Set 3: 8 reps

Set 4: 8 reps

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Front Dumbbell Raise

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...

Routine:

Set 1: 12 reps

Set 2: 8 reps

Set 3: 8 reps

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Arnold Dumbbell Press

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...

Routine:

Set 1: 12 reps

Set 2: 8 reps

Set 3: 8 reps

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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...

Routine:

Set 1: 100 reps

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Tricep Extension - Dumbbell, Lying

Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit...

Routine:

Set 1: 12 reps

Set 2: 12 reps

Set 3: 8 reps

Set 4: 8 reps

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Tricep Press - Dumbbell, Seated

Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows....

Routine:

Set 1: 10 reps

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Pushups - Hands Close Together

Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your ...

Routine:

Set 1: 12 reps

Set 2: 12 reps

Set 3: 100 reps