Training Programs - Total Dumbbell

Name _____________________ Date __________________ Day _____________________
Session _____________________ Body Parts __________________ Time _____________________
Set Exercise
Load
Last workout
Reps
Load
This workout
Reps
start 15
Speed
Start 3 cnt.
Rest
60 Sec.
1 DB Bench Press
(on bench or exercise ball)
-
- - - - -
2 DB Bench Press
(on bench or exercise ball)
- - - - - -
3 DB Row R - - - - - -
4 DB Row L
-
-
- - - -
5 DB Row R - - - - - -
6 DB Row L
-
- - - - -
7 DB Flyes(on bench or exercise ball) - - - - - -
8 DB Flyes(on bench or exercise ball)
-
- - - - -
9 Chin-Ups / Supinate / Eccentric
(Jump up & slowly work down - negative)
- - - - - -
10 DB Upright Rows
-
- - - - -
11 DB Upright Rows - - - - - -
12 Tricep French Press
-
- - - - -
13 Tricep French Press
-
- - - - -
14 Dumbbell Curls / Hammer
15 Dumbbell Curls / Hammer
Stretch Before & After Workout

Interval Bike or Stairs, etc.
( 10 min) After Workout.

THR =

Notes DB's = Dumbbells


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