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30 Minute Full-Body Dumbbell Workout
Using the “Weekly Workout” table below, choose one exercise from each group. Here are some tips:
- Vary the exercises on each day you workout.
- Use high reps and light weights for fat burning.
- Use low reps and heavier weights for muscle building.
30-Minute Workout Journal
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Exercise
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Day 1
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Day 2
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Day 3
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Day 4
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Day 5
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Day 6
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Day 7
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ABDOMINALS
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SITUPS, FULL (uppers, add weight for added difficulty)
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SETS
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2
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REPS
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10
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REVERSE CRUNCH (lower, add ankle weights for added difficulty)
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SETS
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2
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REPS
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10
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CROSSOVER CRUNCH, Knee Crossed (obliques, add weight for added difficulty)
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SETS
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2
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REPS
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10
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ARMS
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BICEP CURL, DUMBBELLS (biceps)
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SETS
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2
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REPS
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8
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HAMMER CURL, DUMBBELLS (biceps & forearms)
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SETS
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2
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REPS
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8
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TRICEP KICKBACK, DUMBBELLS (triceps)
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SETS
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2
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REPS
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8
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SHOULDERS
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SHOULDER PRESS, DUMBBELLS
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SETS
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2
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2
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REPS
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8
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8
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SHOULDER FLYE, DUMBBELLS
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SETS
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2
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REPS
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8
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LEGS
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SQUATS, DUMBBELLS
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SETS
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2
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REPS
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8
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TOE LIFTS, DUMBBELLS
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SETS
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2
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REPS
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8
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LUNGE & SQUAT, DUMBBELLS
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SETS
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2
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REPS
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8
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CHEST
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FLAT CHEST PRESS, DUMBBELLS
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SETS
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2
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2
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REPS
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8
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8
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FLAT CHEST FLYE, DUMBBELLS
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SETS
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2
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REPS
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8
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BACK
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ONE ARM ROW, DUMBBELLS
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SETS
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2
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REPS
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8
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STANDING BENT-OVER FLYES, DUMBBELLS
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SETS
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2
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REPS
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8
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STANDING SHRUG, DUMBBELLS
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SETS
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2
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REPS
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8
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COMBINATIONS
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FLAT PUSHUPS (Biceps, triceps, chest)
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SETS
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2
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REPS
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10
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DECLINE (feet elevated on a step or bench) PUSHUPS (Biceps, triceps, chest)
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SETS
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2
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REPS
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10
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IRON CROSS, DUMBBELLS (Biceps, shoulders, legs)
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SETS
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2
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REPS
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10
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 Printer Friendly Version
(Blank Journal)
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The information on this web site is provided as a public service only.
Randy Pollak is not, nor does he claim to be, a doctor, a nutritionist, nor a dietitian. The only safe diet or fitness plan is the one you discuss with your personal physician. The information on this web site is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem.
Please consult your health care advisor about your health care concerns.
All rights reserved, 2001 |
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