Day One -Tricep & Bicep – 3 sets 8 reps

 

Pushdowns – DROP SETS (start heavy…work up the stack)

 

Skullcrushers – dumbbells – SUPERSET W/ CLOSEGRIP BENCH

 

Tricep press machine – DROPSETS (start heavy…work up the stack)

 

Barbell curl – 4 SECOND COUNT UP & DOWN. (hold in for 2 seconds)

 

Alternating dumbbell curl – DROPSETS

 

Standing one arm cable curl – 21s


Day Two – Legs – 4 sets 6 reps – Heavy

 

Squats

 

Deadlifts

 

Leg Presses

 

Leg extensions

 

Standing Leg Curls

 

Standing Calf Raises


Day Three – Chest & Shoulders – 3 sets 25 reps

 

Bench Press – 25 reps

 

Incline bench – dumbbells – 25 reps

 

Pec dec machine 4 SECOND COUNT IN & OUT.  – 10 reps

 

Dips – 15 reps

 

Overhead press – DROP SETS (start heavy…work up the stack) – 6 reps

 

Side Laterals – 25 reps

 

Shrugs – 25 reps

 

Upright rows – 25 reps


Day Four – Back – 3 sets 10 reps

 

Lat pulldowns – DROPSETS

 

Rear Delts – SUPERSET W/ Low Lat Rows

 

Bentover Rows

 

Chins


Abdominals – twice a week – 4 sets 25 reps

 

Hanging Leg raises

 

Ab bench

 

Knee ups

 

Rotary Torso

 

 

 

Click on link below for demonstration of exercises for each body part.

 

http://www.bodybuilding.com/fun/exercises.htm

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Over 20 Dumbbell Exercises Complete with Animated Diagrams

Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance.

Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected.

The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Although resistance machines can be adjusted, such as the seat height for example, the movement pattern is still largely governed by how the machine is built.

Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. They also know that they will develop a more balanced physique and structure if most of their routine employs free weight exercises.

The dumbbell exercises below have been divided into the major muscle groups of the body. There are literally an unlimited number of routines you can put together with just a handful of these exercises. The first step is to determine an outcome � general fitness, increased muscle mass, strength endurance, improved athletic performance for example. Not only will this dictate which dumbbell exercises you select it will also dictate the weight and number of sets and repetitions you choose.


Chest Dumbbell Exercises

Flat Chest Presses
Flat chest press1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Incline Chest Presses
Incline chest press1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Flat Chest Flies
Flat chest fly1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Chest Flies
Inlcine chest flies1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.



Shoulder Dumbbell Exercises

Seated Shoulder Presses
Seated shoulder press1. Sit upright on bench with dumbbells over head. Make sure back is flat.
not 2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises
Lateral raises1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.


Reverse Flies
Reverse flies1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.


Front Raises
Front raises1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.



Back Dumbbell Exercises

Dead Lifts
Dead lifts1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.

Single Arm Row
Single arm rows1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

Lying Bent Over Rows
Bent over rows1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down. 2. Pull dumbbells up towards chest.
3. Slowly lower dumbbells back down and repeat.


Trapezius Dumbbell Exercises

Upright Rows
Upright rows1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them to chin.
3. Hold for a count of 2 and slowly lower to start position and repeat.

Shrugs
Shrugs1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight ‘shrug’ shoulders as high as possible and hold for a count of 3.
3. Relax and repeat.
4. Do not roll shoulders backwards as you shrug up.


Biceps Dumbbell Exercises

Decline Seated Bicep Curls
Decline seated curls1. Adjust bench to a 45 degree incline.
2. Hold dumbbells at sides. Arms should be fully extended.
3. Keep elbows close to body and curl weight up by bending elblows.
4. Slowly lower dumbbells and repeat.

Hammer curls
Hammer curls1. Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.


Preacher Curls
Preacher curls1. Set bench so back rest is approx 45 degrees.
2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
3. Keep back of upper arm against back rest and curl dumbbell up towards face.
4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

Concentration Curls
Concentration curls1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.


Triceps Dumbbell Exercises

Overhead Triceps Extensions
Overhead triceps extension1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

French Presses
French presses1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
3. Extend both your arms back to start position and repeat.


Triceps Kickbacks
Tricep kickbacks1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
3. Extend elbow so entire arm is parallel to ground.
4. Slowly return to start position and repeat for desired number of reps before changing arms.


Leg Dumbbell Exercises

Half Squats
Dumbbell squats1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

Dumbbell Lunges
 Dumbbell lunges1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.


Calf Dumbbell Exercises

Single Leg Calf Presses
1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises
Calf raises1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest dumbells on thighs while keeping hold of them.
3. While staying seated raise heels by just using toes.
4. Lower your heels to the ground and repeat.