BELLY OFF! DUMBBELL BLAST 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:

545 (Find someone using this workout plan)

Comments:

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Workout Category:

Fat Loss, Total Body, Shoulders

Body Parts:

Thighs, Back, Chest, Shoulders, Biceps

Tags:

Short Workouts, fat burn

Description

A short muscle-building workout consisting of a dumbbell circuit and superset. Emphasis on short workouts. Three days a week, eight weeks total.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squat with Rotational Press	25 lbs.	12	0
Back
Dumbbell Plank Row	12 lbs.	12	0
Dumbbell Two-Hand Swing	25 lbs.	15	120
Thighs
Dumbbell Squat with Rotational Press	20 lbs.	12	0
Back
Dumbbell Plank Row	10 lbs.	12	0
Dumbbell Two-Hand Swing	25 lbs.	15	120
Thighs
Single-Arm Overhead Reverse Lunge	15 lbs.	8	30
Chest
Stop-and-Go Pushup	-	8	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	0	-
Cool Down	0 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squat Thrusters	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Back
Split Stance Dumbbell Row	35 lbs.	8	30
Chest
Mechanical Change Pushup	-	8	30
Shoulders
Lateral Raise and Rear Lateral Raise	12 lbs.	8	30
Back
Single-Leg Dumbbell Romanian Deadlift	20 lbs.	8	30
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	20	120
Back
Split Stance Dumbbell Row	30 lbs.	8	30
Chest
Mechanical Change Pushup	-	8	30
Shoulders
Lateral Raise and Rear Lateral Raise	12 lbs.	8	30
Back
Single-Leg Dumbbell Romanian Deadlift	20 lbs.	8	30
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	20	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	0	-
Cool Down	0 miles	0	-

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