Training Programs w/Animations

These training programs exemplified by 3-D Animations, can be used with free weights or machines, in a home or commercial gym.

Print and Do each program (4) times, alternating Upper & Lower Programs before changing to next program (Program B), etc.
1. Stretch Before & After Workout
2. Interval Bike or Stairs, etc. ( 10 min) after workout.
* Note DB = Dumbbells

Total Dumbbell
Upper Body	Lower Body
DB Bench Press DB Row DB Flyes (bench or exercise ball) Chin-Ups DB Upright Rows Tricep French Press DB Curls / Hammer Printable Upper Body	Squats (ball or DB) DB Walking Lunges Bent Legged Deadlifts (barbell or DB) DB Standing Calf Raises (& ankle weights) Ball Rev / Crunch (ball inside) Ball Crunches Printable Lower Body

Upper Body
Program A	Program B	Program C
Lat Pull Downs / neutral hands DB Bench Press / flat bench Seated Cable Row Pec Dec DB Lateral Raises Shrugs Tricep Kickbacks DB Curls / Hammer Printable Upper Body A	Bench Press / neutral hands DB Row Pullovers Chin-Ups / Suppinate /Eccentric DB Upright Rows Tricep French Press Incline DB Curls Printable Upper Body B	DB Flyes / Flat Standing Cable Row Push Ups (ball or standard) Lat Pull Down Dips / Eccentric DB Military Press Shrugs Cable Curls Printable Upper Body C

Lower Body
Program A	Program B	Program C
Leg Press Walking Lunges Leg Curls Hyperextensions Standing DB Calf Raises Standing Leg Raises Floor Crunches Printable Lower Body A	Ball Squats Leg Curls Leg Extensions DB Hyperextensions Standing Calf Raises Ball Reverse Crunch Ball Crunches Printable Lower Body B	Squats w/Barbell Bent Legged Deadlifts Leg Extensions Leg Curls Standing Calf Raises Standing Rope Crunches Oblique Floor Crunches Printable Lower Body C

Total Dumbbell
DB Bench Press DB Row DB Flyes (bench or exercise ball) Chin-Ups DB Upright Rows Tricep French Press DB Curls / Hammer Printable Upper Body	Squats (ball or DB) DB Walking Lunges Bent Legged Deadlifts (barbell or DB) DB Standing Calf Raises (& ankle weights) Ball Rev / Crunch (ball inside) Ball Crunches Printable Lower Body

Upper Body
Lat Pull Downs / neutral hands DB Bench Press / flat bench Seated Cable Row Pec Dec DB Lateral Raises Shrugs Tricep Kickbacks DB Curls / Hammer Printable Upper Body A	Bench Press / neutral hands DB Row Pullovers Chin-Ups / Suppinate /Eccentric DB Upright Rows Tricep French Press Incline DB Curls Printable Upper Body B	DB Flyes / Flat Standing Cable Row Push Ups (ball or standard) Lat Pull Down Dips / Eccentric DB Military Press Shrugs Cable Curls Printable Upper Body C

Lower Body
Leg Press Walking Lunges Leg Curls Hyperextensions Standing DB Calf Raises Standing Leg Raises Floor Crunches Printable Lower Body A	Ball Squats Leg Curls Leg Extensions DB Hyperextensions Standing Calf Raises Ball Reverse Crunch Ball Crunches Printable Lower Body B	Squats w/Barbell Bent Legged Deadlifts Leg Extensions Leg Curls Standing Calf Raises Standing Rope Crunches Oblique Floor Crunches Printable Lower Body C

Training Programs

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Training Programs w/Animations

Total Dumbbell

Upper Body

Lower Body

Upper Body

Program A

Program B

Program C

Lower Body

Program A

Program B

Program C

Total Dumbbell

Upper Body

Lower Body

Upper Body

Program A

Program B

Program C

Lower Body

Program A

Program B

Program C

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