Dumbbell Squats 15x 45 lbs 12x50 lbs 10x60 lbs
Dumbbell Lunges 15x 45 lbs 12x50 lbs 10x60 lbs
Standing Calf Raise 15x 45 lbs 12x50 lbs 10x60 lbs
dumbbell straight leg dead lift 15x 45 lbs 12x50 lbs 10x60 lbs
ball squat single leg 15x 45 lbs 12x50 lbs 10x60 lbs
single leg ball calf raise 15x 45 lbs 12x50 lbs 10x60 lbs
Crunches no weight 3 sets of 20
Hypers no weight 3 sets of 20
Lying Leg Raise 3 sets of 20
Bent Knee Lying Side Leg Raises 3 sets of 20
lying leg tucks 3 sets of 20
Superman Extensions 3 sets 1 minute
Double all weight on these dumbbell routines because you use one in each hand
Dumbbell Lunges 15x 45 lbs 12x50 lbs 10x60 lbs
Standing Calf Raise 15x 45 lbs 12x50 lbs 10x60 lbs
dumbbell straight leg dead lift 15x 45 lbs 12x50 lbs 10x60 lbs
ball squat single leg 15x 45 lbs 12x50 lbs 10x60 lbs
single leg ball calf raise 15x 45 lbs 12x50 lbs 10x60 lbs
Crunches no weight 3 sets of 20
Hypers no weight 3 sets of 20
Lying Leg Raise 3 sets of 20
Bent Knee Lying Side Leg Raises 3 sets of 20
lying leg tucks 3 sets of 20
Superman Extensions 3 sets 1 minute
Double all weight on these dumbbell routines because you use one in each hand
Comments
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Hi Charlie, i do squats with 6kg of (total) hand weights, weighted crunches, lying side leg raises, supermans, lunges and deadlifts. Could you please explain wieghted back hypers and leg tucks to me, also what do you mean by single leg is it simply standing on one leg?
Teensy
2012/03/12