BELLY OFF! BASIC DUMBBELL WORKOUT: PHASE 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

MHExperts on January 17, 2011

Users:

2,468 (Find someone using this workout plan)

Comments:

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Workout Category:

Total Body

Body Parts:

Thighs, Chest, Shoulders, Biceps, Back, Abs, Triceps

Tags:

Lean Muscle

Description

A fat-burning power workout that harnesses the genius of dumbbells to strip off flab and build muscle. Six days a week, ongoing.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Bulgarian Split Squat	25 lbs.	8	0
Dumbbell Step Ups	5 lbs.	8	0
Chest
Dumbbell Bench Press	40 lbs.	8	0
Shoulders
Seated Dumbbell Press	30 lbs.	8	0
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	8	0
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	8	0
Abs
Crunches	-	50	90
Thighs
Dumbbell Bulgarian Split Squat	25 lbs.	8	0
Dumbbell Step Ups	5 lbs.	8	0
Chest
Dumbbell Bench Press	40 lbs.	8	0
Shoulders
Seated Dumbbell Press	30 lbs.	8	0
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	8	0
Back
One-Arm Dumbbell Bent-Over Rows	30 lbs.	8	0
Abs
Crunches	-	50	90

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Max Sprint (RPE 10)	0 miles	1	-
55% Max Run (RPE 3)	0 miles	2	-
Max Sprint (RPE 10)	0 miles	1	-
55% Max Run (RPE 3)	0 miles	2	-
Max Sprint (RPE 10)	0 miles	1	-
55% Max Run (RPE 3)	0 miles	2	-
Max Sprint (RPE 10)	0 miles	1	-
55% Max Run (RPE 3)	0 miles	2	-
Max Sprint (RPE 10)	0 miles	1	-
55% Max Run (RPE 3)	0 miles	2	-
Max Sprint (RPE 10)	0 miles	1	-
55% Max Run (RPE 3)	0 miles	2	-

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