Online Fitness Trainer, Exercise Programs & Workout Routines

BELLY OFF! DUMBBELL BLAST WORKOUT: PHASE 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MHExperts
Rating:
 Unrated
Created By:
MHExperts on January 17, 2011
Comments:
Workout Category:
Fat Loss, Total Body, Shoulders
Body Parts:
Thighs, Back, Chest, Shoulders, Biceps
Tags:
Short Workouts, fat burn
Description
A short muscle-building workout consisting of a dumbbell circuit and superset. Emphasis on short workouts. Three days a week, eight weeks total.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Squat with Rotational Press25 lbs.120
Back
Dumbbell Plank Row12 lbs.120
Dumbbell Two-Hand Swing25 lbs.15120
Thighs
Dumbbell Squat with Rotational Press20 lbs.120
Back
Dumbbell Plank Row10 lbs.120
Dumbbell Two-Hand Swing25 lbs.15120
Thighs
Single-Arm Overhead Reverse Lunge15 lbs.830
Chest
Stop-and-Go Pushup-8120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles0-
Cool Down0 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Squat Thrusters25 lbs.1060
25 lbs.1060
25 lbs.1060
Back
Split Stance Dumbbell Row35 lbs.830
Chest
Mechanical Change Pushup-830
Shoulders
Lateral Raise and Rear Lateral Raise12 lbs.830
Back
Single-Leg Dumbbell Romanian Deadlift20 lbs.830
Biceps
Standing Alternate Dumbbell Curls15 lbs.20120
Back
Split Stance Dumbbell Row30 lbs.830
Chest
Mechanical Change Pushup-830
Shoulders
Lateral Raise and Rear Lateral Raise12 lbs.830
Back
Single-Leg Dumbbell Romanian Deadlift20 lbs.830
Biceps
Standing Alternate Dumbbell Curls15 lbs.20120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles0-
Cool Down0 miles0-

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