GLOBE GRIPZ™

Dumbbell Strength Workout

Flat Dumbbell Press

With reference to the sample Strength Gym Workout, please find below a Dumbbell only strength workout plan.

As a Personal Trainer or Sports Coach, provided you use general-rules-of-thumb (note: you may wish to check out our related article!), your imagination is the only limiting factor creating suitable workouts. Please also see our Barbell Strength Workout.

For more ideas and hundreds of gym routines, please consider purchasing the Gym Professor's acclaimed book Gym Workouts: Maps to Success.

Dumbell Strength Gym Workout:

Sample Gym Routine - Dumbbell Strength Workout
Weeks - 6 Week Program

Training Days - Weights 3 Times a Week (i.e. Monday, Wednesday & Friday).
Cardio 2 Times a Week (i.e. Tuesday & Thursday).

Working Sets - 3 (1 - 2 mins. rest between sets).
Repetitions - 10
Percentage of 1 RM (if applicable) - 70 to 75%
No.
EXERCISE
TARGET AREA
1
Incline Dumbbell Press
Pectoralis Major - Clavicular Fibres (Upper Chest)
2
One-Arm Dumbbell Rows
Latissimus Dorsi (Back)
3
Dumbbell Walking Lunges
Quadriceps (Thighs)
4
Dumbbell Stiff-Legged Deadlifts
Hamstrings (Leg Bicep)
5
Dumbbell Supination Curls
Biceps (Arm)
6
Dumbbell Shoulder Press
Deltoids (Shoulders)
7
Dumbbell Kickbacks
Triceps (Arm)
8
Dumbbell Standing Calf Raises (Single-Leg)
Gastrocnemius (Calf)
9
Lying Hip Flexion
Rectus Abdominis (Stomach)
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each
exercise.

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