Well, as promised, time to use those dumbbells!!! Wooo!!! In honor of this dumbbell session here, we are going to focus on muscle building. We have had a lot of cardio options over the past few days so this will be a nice change of pace for everyone. You will notice tstly based on time, this one will be based on reps and resting. For this workout I would use the heavier of your two dumbbells. But, unless you are Mr. Universe, or Hercules, I would recommend not going over 15lbs.
** Perform each exercise for the sets and reps listed. For those exercises below that make you do one side at a time, you will be performing the sets listed for each of them. So if 3 sets is listed, that really means 6 total (3 each arm) **
1. Single Arm Clean and Press: 3 sets (12 each)
2. Hammer Curl to Hammer Press: 3 sets (12 each)
3. T-Push-ups: 3 sets (8 reps each) - must lift the dumbbell
4. Bent Over Row to Triceps Extension: 3 sets (10 each) - Make sure your back is flat - if you feel pain than stop!
5. Lung to Curl: 3 sets (12 each) - 6 reps each leg
6. Squat to Front Raise: 3 sets (10 each)
7. Single Arm Dumbbell Swing: 3 sets (12 each) - extend all the way through your legs and up to shoulder
8. Jog for 5 - 10 minutes - could not completley ignore cardio, right!?
Have Fun!
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