Training Programs - Total Dumbbell Lower

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 Ball Squats or DB Squats
-
- - - - -
2 Ball Squats or DB Squats - - - - - -
3 Walking Lunges w/ DB’s - - - - - -
4 Walking Lunges w/ DB’s
-
-
- - - -
5 Bent Legged Deadlifts
(w/ Barbell orDumbbells)
- - - - - -
6 Bent Legged Deadlifts
(w/ Barbell orDumbbells)
-
- - - - -
7 Standing Calf Raises w/DB's
(& ankle weights)
- - - - - -
8 Standing Calf Raises w/DB's
(& ankle weights)
-
- - - - -
9 Ball Rev / Crunch ( ball inside) - - - - - -
10 Ball Crunches
-
- - - - -
11 Ball Crunches - - - - - -
Stretch Before & After Workout

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

THR =

Notes DB's = Dumbbells


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