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Full-Body Dumbbell Workout Plan

The document contains a workout log template with sections for cardio, exercises, sets and notes. The template includes fields for date, time, whether cardio was performed and duration. Each workout is divided into sections for different muscle groups like chest & shoulders, legs & abs, biceps & back, and abs & chest. Each section lists exercises and includes spaces to log sets and notes. The template provides a structured way to track workouts over time.

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xtopher85
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© Attribution Non-Commercial (BY-NC)
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8 views3 pages

Full-Body Dumbbell Workout Plan

The document contains a workout log template with sections for cardio, exercises, sets and notes. The template includes fields for date, time, whether cardio was performed and duration. Each workout is divided into sections for different muscle groups like chest & shoulders, legs & abs, biceps & back, and abs & chest. Each section lists exercises and includes spaces to log sets and notes. The template provides a structured way to track workouts over time.

Uploaded by

xtopher85
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODT, PDF, TXT or read online on Scribd

Date/Time:

Cardio? Yes/No

Duration:

Triceps, Chest & Shoulders EXERCISE Set#1


Hammer DB Bench Press - 2 warmups 12-16 reps, 2 sets 6-8 reps DB Flyes - 2 warmups 12-16 reps, 2 sets 6-8 reps DB (Military) Press - 10-12 reps DB Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps DB Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps DB Shrugs - one set to failure Lying DB Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps Seated Triceps Press- 8-10 reps Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure Tricep DB Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps

Set#2

Set#3

Set#4

Notes:

Date/Time:

Cardio? Yes/No

Duration:

Legs & Abs EXERCISE


DB Squats- 1 warm up 10-15 reps, 1 set 8-10 reps, 1 set 8-10 reps DB Lunges - 1 set at body weight then 3-4 reps DB Stiff-Legged Deadlifts - 1 warm up 10-12 reps, 3-4 reps 6-8 reps DB Calve Raises - 10 in-foreward-out, repeat with DB Crunches, reverse, super, - 20 reps flutter kicks, scissors 100 reps crunches to the left, right -20 reps leg lifts, V-ups 10 reps

Set#1

Set#2

Set#3

Set#4

Notes:

Date/Time:

Cardio? Yes/No

Duration:

Biceps & Back EXERCISE


DB Alternate Curls - 2 warm up 10-12 reps, 3 reps 6-8 reps DB Alternate Hammer Curls DB Bent Over Concentration Curls - 1 warm up 8-10 reps, 2 reps 6-8 reps, 1 set max DB Concentration Curls - 1 warm up 10-12 reps, 1 set 8-10 reps, 1 set 6-8 reps, 1 set 4-6 reps One-Arm DB Row - 2 warm up 10-12, 1 set 8-10, 2 sets 4-8 Bent Over DB Row - warm-up set of 10-12 reps then a drop-set DB Dead Lift warmup set 10-12, 3 sets 6-8 Stiff Legged Dead Lift warmup 10-12, 3 sets 6-8

Set#1

Set#2

Set#3

Set#4

Notes:

Date/Time:

Cardio? Yes/No

Duration:

Abs & chest EXERCISE


crunches - 20 reps reverse crunches - 20 reps super or double crunches - 20 reps flutter kicks - 100 reps scissors - 100 reps crunches to the left - 20 reps crunches right - 20 reps leg lifts - 10 reps V-ups - 10 reps DB Side Bends - 15-20 reps each side Hammer DB Bench Press - 2 warmups 12-16 reps, 2 sets 6-8 reps DB Flyes - 2 warmups 12-16 reps, 2 sets 6-8 reps

Set#1

Set#2

Set#3

Set#4

Notes:

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