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Fitness Tips For For 7/28/2010
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Complete Dumbbell Workout Program
By David Morrow
Here is a great dumbbell workout program you can do, all you
need a pair of adjustable dumbbell. This is a perfect workout
for when you are on vacation, away on business, or when you
just want a break from your regular workout. Some of the
exercises will be in the high rep range
but that is what
makes it different and fun.
Your entire body is trained over a three day period, and then
the three workouts are repeated and you then take the seventh
day off.
Workout 1 is your push workout. First you will do push ups.
For 10 minutes, perform as many sets of push ups as you can,
doing as many reps each set as possible. Rest only 30 60
seconds between sets. If you need to, place knees to the
ground to get more reps out of the last set or two.
Next do dumbbell press over head. Four sets with doing as
many reps you can do for each set. Then do, tricep kickbacks,
four sets for maximum reps. Overhead extensions can be
substituted.
Workout 2 is your pull workout. First you will do dumbbell
rows. The same as you did with push ups, row for 10
minutes, perform as many sets as you can for at least 20
reps each set. Row with both dumbbells at the same time.
You can also switch the angles a bit and try some underhand
grip rows. Then switch to single arm rows. Use a chair for
support. Do four sets switching from one arm to the other
for 10 15 reps each set. Next do bent over dumbbell
laterals. Four sets of 12 20 reps. Finish the workout by
doing up with dumbbell curls. Four to six sets of regular
curls dumbbell or dumbbell hammer curls.
Workout 3 is your leg workout with some extra shoulder work.
You will do a non-stop tri-set: dumbbell squats, dumbbell
deadlifts and upright dumbbell rows. Yes it's true, shoulders
are trained twice on this program. However, one day is with
pressing, the other with pulling. Its a completely different
type of approach.
Perform 4 total tri-sets for a total of 12 sets.
You can also add calves and abdominals to this workout if you
want.
This dumbbell workout program is designed to boost your
metabolic rate and be an alternative workout when you need
one.
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Complete Dumbbell Workout Program