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2008/01/10, 07:15 PM
5 Day Dumbbell Workout Routine
Monday:
Legs:
Dumbbell Squats – 4 sets, 12-10-8-failure, increasing weight.
Dumbbell Lunges – 3 sets, 12-10-failure, increasing weight.
Dumbbell Single Leg Calf Raises – 3 sets, 12-10-failure, increasing weight.
Biceps:
Dumbbell Curls – 4 sets, 12-10-8-failure, increasing weight.
Dumbbell Incline Curls – 3 sets, 12-10-failure, increasing weight.
Tuesday:
Chest:
Dumbbell Bench Press – 4 sets, 12-10-8-failure, increasing weight.
Dumbbell Incline Bench Press – 3 sets, 12-10-failure, increasing weight.
Bent-Arm Dumbbell Pullover – 3 sets, 12-10-failure, increasing weight.
Triceps:
Dumbbell One Arm Triceps Extension – 4 sets, 12-10-8-failure, increasing weight.
Dumbbell Kickback – 3 sets, 12-10-failure, weight.
Wednesday:
Legs: - as Monday.
Back:
One-Arm Dumbbell Rows – 4 sets, 12-10-8-failure, increasing weight.
Dumbbell Shrug – 4 sets, 12-10-8-failure, increasing weight.
Lower Back Racks – 4 sets, 15 reps.
Thursday:
Forearms:
Dumbbell Wrist Curl/Reverse Wrist Curl – 4 sets, 15 reps, light-medium weight.
Shoulders:
Dumbbell Arnold Press - 4 sets, 12-10-8-failure, increasing weight.
Dumbbell One Arm Lateral Raise – 4 sets, 12-10-8-failure, increasing weight.
Dumbbell Lying Rear Lateral Raise – 3 sets, 12-10-failure, increasing weight.
Friday:
Legs: - as Monday
Abs:
Cardio 30 mins
Ab Crunches – 4 x 15 reps.
Leg raises – 4 x 15 reps.
What do you think?
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