Dumbbells / Freeweight Workout

Author Rod Ferris B.A. CPT (YMCA, ACE), CFCFitness Level IntermediateType Strength
Days in Plan 1 Days Rest Between Sets:
4:00-5:00 minutes
Duration40 Min per session
This dumbbell workout program is a whole body program intended for three days per week. Ie. Monday, Wednesday and Friday. This dumbbell workout regeme incorporates major compound exercises so it should not be completed by a beginner. This program is intended to develop overall muscular strength.

For a complete list of Dumbbell exercises please visit: Dumbbell Exercises

Make sure to mix up your routine every other week and pick new exercises to try to challenge your muscles. Make sure to keep track of your routine in an exercise log.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Whole Body
Jump Squat Exercise Picture 1. Jump Squat
Sets: 3Reps: 12
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 3. Incline Dumbbell Press
Sets: 3Reps: 12
Dumbbell Bent Over Row Exercise Picture 4. Dumbbell Bent Over Row
Sets: 3Reps: 12
Arnold Press Exercise Picture 5. Arnold Press
Sets: 3Reps: 8
Notes:Work hard. This exercise can also be completed on the Stability Ball.
Dumbbell Curls Exercise Picture 6. Dumbbell Curls
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 7. Tricep Kickbacks
Sets: 3Reps: 8
Notes:Push yourself hard with this dumbbell exercise.
Twisting Crunches Exercise Picture 8. Twisting Crunches
Sets: 3Reps: 12
Ball Back Hyperextensions (Lower Back) Exercise Picture 9. Ball Back Hyperextensions (Lower Back)
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Dumbbells / Freeweight Basics

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