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.
Dumbbell Workouts: Training Program #1
TOTAL BODY ROUTINE
(courtesy of Hugo A Rivera)
Triset A (Chest/Back/Abs):
Push Ups or Bench Presses
Triset B (Delts/Biceps/Triceps):
Dumbbell Upright Rows
Triset C (Thighs/Hamstrings/Calves):
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
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.