8 full Printed on Sep 15 2016: Workout Routine Snapshot

8 full Printed on Sep 15 2016 Workout Routine Snapshot 4 Worko Workout ut Days Days

7

Biceps

0 Cardio Cardio Exercis Exercises es

7

Triceps

32 Strength Strength Trainin Training g

4

Back

4

Chest

4

Shoulders

2

Abs

2

Calves

2

Thighs

0 Stretchi Stretching ng Exercise Exercises s

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8 full - Day 1 Cardio / Strength Tr Training

# of of Se Sets

# of of Re Reps Progress Lo Log

Biceps | Biceps Curl (Dumbbells) - Seated

4

6

Biceps | Biceps Curl (Dumbbells) - Prone; Alternated

4

6

Biceps | Biceps Curl (Dumbbells) - Standing

4

6

Biceps | Biceps Curl (Dumbbells) - Incline; Supination Grip

4

6

Biceps | Biceps Curl (Dumbbells) - Seated; Isolated

4

6







8 full - Day 1 (continued...) Cardio / Strength Tr Training

# of of Se Sets


Calves | Calf Raise (Dumbbells) - Standing

4

6








# of of Se Sets


Triceps | Triceps Extension (Dumbbells) - Lying; Pronation Grip

4

6

Triceps | Triceps Extension (Dumbbells) - Standing

4

6

Triceps | Triceps Kickback (Dumbbells)

4

6

Triceps | Reverse Bench Press (Dumbbells)

4

6

Triceps | Triceps Kickback (Dumbbells) - Bent-Over

4

6








# of of Se Sets


Calves | Calf Raise (Dumbbells) - Standing

4

6








# of of Se Sets


Chest | Dumbbell Press - Incline; Neutral Grip

4

6

Chest | Dumbbell Press - Decline

4

6

Chest | Dumbbell Press - Neutral Grip

4

6

Chest | Chest Fly (Dumbbells) - Decline

4

6

Back | Deadlift (Dumbbells) - Stiff-Legged. Half Motion

4

6










# of of Se Sets


Back | Shrug (Dumbbells)

4

6








# of of Se Sets


Abs | Side Bend (Dumbbells)

4

6

4

6

Abs | Sit-Up - Legs Elevated

Thighs | Hip Extension - on Knee








# of of Se Sets


Shoulders | Front Deltoid Raise (Dumbbells) - to Horizontal

4

6







Detailed Strength Training Exercise Information

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Biceps | Biceps Curl (Dumbbells) - Seated Secondary Muscles Inside Forearms Starting Position Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other. Motion Raise both dumbbells towards your shoulders and slowly lower them back down after a short pause. Tips/Caution Keep your back and upper arms still throughout. Biceps | Biceps Curl (Dumbbells) - Prone; Alternated Secondary Muscles Inside Forearms Starting Position Lie prone on an elevated bench and hold one dumbbell with each hand straight below your shoulders. Motion Raise one dumbbell towards your shoulders and while slowly lowering it back down after a short pause, start raising the other one. Tips/Caution Breathe out while lifting and breathe in while lowering back. Biceps | Biceps Curl (Dumbbells) - Standing Secondary Muscles Inner Biceps, Inside Forearms







Biceps | Biceps Curl (Dumbbells) - Preacher; One-at-a-Time Secondary Muscles Inside Forearms, Lower Biceps Starting Position Stand behind an incline bench and rest one arm on the back support while holding a dumbbell, palm facing up. Motion Raise the dumbbell towards your shoulder and lower it back down after a short pause. Alternate sides after a set. Tips/Caution Keep your back and upper arms still throughout. Calves | Calf Raise (Dumbbells) - Standing Secondary Muscles Calves Starting Position Stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. Motion Lift your heels from the ground by standing on your toes and lower yourself back down after a short pause. Tips/Caution Make sure that only the calf muscles are exercising. Triceps | Triceps Extension (Dumbbells) - Lying; Pronation Grip Secondary Muscles Inside Forearms









Triceps | Triceps Kickback (Dumbbells) - Bent-Over Secondary Muscles Forearms Starting Position Sit down, lean forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.







Back | Deadlift (Dumbbells) - Stiff-Legged. Half Motion Secondary Muscles Hamstrings, Lower Back Starting Position Stand up and reach down in order to grab one dumbbell with each hand and hold them in front of your knees.







Thighs | Hip Extension - on Knee Secondary Muscles Hamstrings, Buttocks Starting Position Kneel down on one knee on a bench, hold the sides of it with your hands and lift the other knee slightly off the bench.

8 full Printed on Sep 15 2016: Workout Routine Snapshot

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