Dumbbell Workouts: Training Program #1

(courtesy of Hugo A Rivera)

Triset A (Chest/Back/Abs):

Push Ups or Bench Presses
3 sets x10-12 reps (no rest)
One Arm Dumbbell Rows
3 sets x10-12 reps (no rest)
Crunches
3 sets x25-40 reps (1 minute rest)

Triset B (Delts/Biceps/Triceps):

Dumbbell Upright Rows
3 sets x10-12 reps (no rest)
Dumbbell Curls
3 sets x10-12 reps (no rest)
Overhead Triceps Extensions
3 sets x10-12 reps (1 minute rest)

Triset C (Thighs/Hamstrings/Calves):

Squats
3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
One Leg Calf Raises
3 sets x10-12 reps (1 minute rest)

Notes: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B. Precede each set with at least one set of light weight, high rep warm-ups. Rest 1-2 days between workouts. Add cardio on days off.

Dumbbell Workouts: Training Program #2

Part A:

Crunch Situps
Leg Raises
Squats
Lunges
Calf Raises
Arm Curls
Curls – Preacher Curls
Tricep Extensions
Tricep Kickbacks

Part B:

Bench Presses
Incline Bench Preses
Decline Bench Presses
Shoulder Presses
Stiff Legged Dead Lift
One Arm Rows
Shoulder Flyes
Front/Rear Shoulder Flyes (Front & Rear Delts)
Shoulder Shrugs

Notes: This is a 4-day per week routine. Part A is for days 1 & 4. Part B is for days 2 & 6. So 4-5 sets of each exercise including your warm-ups. Use heavier weights and lower reps (6-10) with longer rest (2 min.) for greater muscle size and strength. Do higher reps (12-18) and less rest (30 sec. – 1 min.) for more muscle endurance and cardio conditioning. It is a good idea to alternate back and forth to constantly challenge the muscles.