{"id":485,"date":"2021-02-08T12:09:53","date_gmt":"2021-02-08T17:09:53","guid":{"rendered":"https:\/\/www.ironmaster.com\/iron-blog\/?p=485"},"modified":"2026-01-23T15:43:35","modified_gmt":"2026-01-23T20:43:35","slug":"ironmaster-workouts","status":"publish","type":"post","link":"https:\/\/www.ironmaster.com\/blog\/2021\/02\/08\/ironmaster-workouts\/","title":{"rendered":"Dumbbell Workouts 1 & 2"},"content":{"rendered":"

WORKOUTS<\/h1>\n

Ironmaster recommended basic workout plans using the Quick-Lock Dumbbells, Super Bench and some optional attachments. These are just basic routines. You can get creative and do much more with your versatile Ironmaster home gym equipment.<\/p>\n\n\n\n\n\n\n
\"workouts-beau-curls-200\"<\/a>\u00a0DOWNLOAD POSTER<\/a><\/td>\n\n

Dumbbell Workouts: Training Program #1<\/h2>\n<\/td>\n<\/tr>\n

TOTAL BODY ROUTINE<\/strong><\/p>\n

(courtesy of Hugo A Rivera)<\/p>\n

Triset A (Chest\/Back\/Abs):<\/h4>\n

Push Ups or Bench Presses
\n3 sets x10-12 reps (no rest)
\nOne Arm Dumbbell Rows
\n3 sets x10-12 reps (no rest)
\nCrunches
\n3 sets x25-40 reps (1 minute rest)<\/p>\n

Triset B (Delts\/Biceps\/Triceps):<\/h4>\n

Dumbbell Upright Rows
\n3 sets x10-12 reps (no rest)
\nDumbbell Curls
\n3 sets x10-12 reps (no rest)
\nOverhead Triceps Extensions
\n3 sets x10-12 reps (1 minute rest)<\/p>\n

Triset C (Thighs\/Hamstrings\/Calves):<\/h4>\n

Squats
\n3 sets x10-12 reps (no rest)
\nStiff Legged Deadlifts
\n3 sets x10-12 reps (no rest)
\nOne Leg Calf Raises
\n3 sets x10-12 reps (1 minute rest)<\/p>\n

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.<\/td>\n<\/tr>\n

\"workouts-rachael-curls-200\"<\/a>\u00a0DOWNLOAD POSTER<\/a><\/td>\n\n

Dumbbell Workouts: Training Program #2<\/h2>\n<\/td>\n<\/tr>\n

SPLIT ROUTINE<\/strong><\/p>\n

Part A:<\/h4>\n

Crunch Situps
\nLeg Raises
\nSquats
\nLunges
\nCalf Raises
\nArm Curls
\nCurls \u2013 Preacher Curls
\nTricep Extensions
\nTricep Kickbacks<\/p>\n

Part B:<\/h4>\n

Bench Presses
\nIncline Bench Preses
\nDecline Bench Presses
\nShoulder Presses
\nStiff Legged Dead Lift
\nOne Arm Rows
\nShoulder Flyes
\nFront\/Rear Shoulder Flyes (Front & Rear Delts)
\nShoulder Shrugs<\/p>\n

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. \u2013 1 min.) for more muscle endurance and cardio conditioning. It is a good idea to alternate back and forth to constantly challenge the muscles.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

WORKOUTS Ironmaster recommended basic workout plans using the Quick-Lock Dumbbells, Super Bench and some optional attachments. These are just basic routines. You can get creative and do much more with your versatile Ironmaster home gym equipment. \u00a0DOWNLOAD POSTER Dumbbell Workouts: Training Program #1 TOTAL BODY ROUTINE (courtesy of Hugo A Rivera) Triset A (Chest\/Back\/Abs): Push […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6,5],"tags":[96,84,86,22],"class_list":["post-485","post","type-post","status-publish","format-standard","hentry","category-tips-hacks","category-workouts-exercises","tag-exercise","tag-hacks","tag-tips","tag-workouts"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/posts\/485","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/comments?post=485"}],"version-history":[{"count":2,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/posts\/485\/revisions"}],"predecessor-version":[{"id":562,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/posts\/485\/revisions\/562"}],"wp:attachment":[{"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/media?parent=485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/categories?post=485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/tags?post=485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}