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  • Dumbells Exercises: Abdominals

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    nvpatel2671988
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    The document outlines a weekly workout plan that includes exercises for the abdomen, chest, shoulders, biceps, back, legs, and forearms using dumbbells and barbells. The plan lists specific exercises for each muscle group and schedules them over seven days of the week with repetition and weight details.

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    Book1

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    The document outlines a weekly workout plan that includes exercises for the abdomen, chest, shoulders, biceps, back, legs, and forearms using dumbbells and barbells. The plan lists specific exercises for each muscle group and schedules them over seven days of the week with repetition and weight details.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    55 views5 pages

    Dumbells Exercises: Abdominals

    Uploaded by

    nvpatel2671988
    The document outlines a weekly workout plan that includes exercises for the abdomen, chest, shoulders, biceps, back, legs, and forearms using dumbbells and barbells. The plan lists specific exercises for each muscle group and schedules them over seven days of the week with repetition and weight details.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 5

    DUMBELLS EXERCISES

    1 WEIGHTED CRUNCH 2 WEIGHTED LEG RAISE 3 DUMBELLS SIDE BEND MON TUES ABDOMINALS 1 1 1 1 1 1 CHEST 1 1 1 WENDS 1 1 1 THURS 1 1 1 FRI 1 1 1 SATUR 1 1 1 SUN 1 1 1 REPITION 8 8 8 KG

    1 2 3 4 7

    BENCH PRESS BENCH PRESS - NEUTRAL GRIP LYING FLY STRAIGHT ARM PULL OVER BEST ARM PULL OVER

    1 1 1

    1 1

    1 1 1

    1 1 1

    1 1

    1 1

    1 SHOULDER 1 1 1 1 1

    8 8 8 8 8

    7 7
    7 7 7

    1 2 3 4 7 6 7 8 9

    PALMS IN SHOULDER PRESS BACK SUPPORTED PALMS IN SHOULDER PRESS PALMS IN ALTERNATED SHULDER PRESS SEATED PALMS IN ALTERNATED SHOULDER PRESS SHOULDER PRESS SEATED SHOULDER PRESS BACK SUPPORTED SHOULDER PRESS UPRIGHT ROW SHOULDER SHRUG

    1 1 1 BICEPS 2 2 2 1 1 1 1 1 TRICEPS 1 1 1 BACK 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

    8 8 8 8 8 8 8 8 8

    7 7 7 7 7 7 7 7 7

    1 2 3 4 7 6 7 8 9

    ONE AT A TIME BICEPS CURL HAMMER CURL SEATED CONCENTRATION BICEPS CURL ALTERNATEDD BICEPS CURL SEATED ALTERNATED BICEPS CURL BICEPS CURL SEATED BICEPS CURL INCLINE BICEPS CURL SEATED ISOLATED BICEPS CURL

    2 2 2 1

    2 2 2 1 1

    2 2 2 1

    2 2 2 1 1

    2 2 2 1

    2 2 2 1 1

    1 1

    1 1 1

    8 8 8 8 8 8 8 8 8

    7 7 7 7 7 7 7 7 7

    1 2 3 4

    TWO ARMS TRICEPS CURL ONE ARM TRICEPS CURL SEATED TRICEPS EXTENSIONS TRICEPS KICKBACK

    1 1 1 1 1

    8 8 8 8

    7 7 7 7

    1 2 3 4 7 6

    ONE ARM ROW STIFF LEGGED DEAD LIFT BENT TO OPPOSITE FOOT WIDE ROW BENT OVER DEAD LIFT

    1 1 1 1

    1 1 1

    1 1 1 1

    1 1 1 1

    1 1 1

    1 1 1 1

    1 LEG 1 1 1 1

    8 8 8 8 8 8

    7 7 7 7 7 7

    1 SQAUT 2 REVERSE LUNGE 3 TOE RAISE

    1 1 1 1

    1 1 1 1

    1 1

    8 8 8

    7 7 7

    1 2 3 4

    PALMS UP WRIST CURL ONE ARM PALMS UP WRIST CURL PALMS DOWN WRIST CURL ONE ARM PALMS DOWN WRIST CURL

    FOREARMS 2 2 2 2 1 1

    2 2 1

    2 2 1

    2 2 1

    2 2 1

    2 2 1 1

    8 8 8 8

    7 7 7 7

    BARBELL EXERCISES
    1 BARBELL TRUNK ROTATION 2 BARBELL SIDE BEND MON TUES ABDOMINALS 1 1 CHEST 1 1 1 SHOULDER 1 1 1 1 WENDS 1 1 THURS FRI 1 1 SATUR SUN REPITIONS KG 1 8 8
    13 13

    1 BENCH PRESS 2 BENCH PRESS - CLOSE GRIP 3 BENCH PRESS - WIDE GRIP

    1 1 1

    8 8 8

    13 13
    13

    1 2 3 4

    BARBELL - UPRIGHT ROW MILETARY PRESS - SEATED MILETARY PRESS - STANDING MILETARY PRESS - STANDING, BEHIND NECK

    1 1

    1 1

    1 BICEPS 1 1

    8 8 8 8

    13 13 13 13

    1 2 3 4

    BARBELL BICEPS CURL - STANDING BARBELL BICEPS CURL - STANDING, CLOSE GRIP BARBELL BICEPS CONCENTRATION CURL BARBELL BICEPS CURL - PRONE

    1 1

    1 1

    1 1

    1 BACK 1 1 1 1 1

    8 8 8 8

    13 13 13 13

    1 2 3 4 7 6

    BARBELL ROW - BENT OVER, WIDE GRIP BARBELL ROW - BENT OVER, WIDE GRIP, HEAD SUPPORTED BARBELL ROW - BENT OVER, PRONE BARBELL GOOD MORNING BARBELL DEADLIFT - STIFF LEGGED BARBELL SHURNG

    1 LEG 1 FOREARMS 1 1 1

    8 8 8 8 8 8

    13 13 13 13 13 13

    1 BARBELL CALF RAISE SEATED

    13

    1 BARBELL WRIST CURL 2 BARBELL WRIST CURL - STANDING, BEHIND NECK 3 WRIST EXTENSTION

    1 1 1

    8 8 8

    13 13 13

    BARBELLS EXERCISES MONDAY A ABDOMINALS 1 BARBELL TRUNK ROTATION 2 BARBELL SIDE BEND CHEST 1 BENCH PRESS 2 BENCH PRESS - CLOSE GRIP 3 BENCH PRESS - WIDE GRIP SHOULDER BARBELL - UPRIGHT ROW MILETARY PRESS - SEATED MILETARY PRESS - STANDING MILETARY PRESS - STANDING, BEHIND NECK BICEPS BARBELL BICEPS CURL - STANDING BARBELL BICEPS CURL - STANDING, CLOSE GRIP BARBELL BICEPS CONCENTRATION CURL BARBELL BICEPS CURL - PRONE BACK BARBELL ROW - BENT OVER, WIDE GRIP BARBELL ROW - BENT OVER, WIDE GRIP, HEAD SUPPORTED BARBELL ROW - BENT OVER, PRONE BARBELL GOOD MORNING BARBELL DEADLIFT - STIFF LEGGED BARBELL SHURNG 1

    1 1

    C 1 2 3 4 D 1 2 3 4 F 1 2 3 4 5 6 G

    1 1

    1 1

    1 1 1

    LEG 1 BARBELL STEP UP 2 BARBELL CALF RAISE SEATED FOREARMS 1 BARBELL WRIST CURL 2 BARBELL WRIST CURL - STANDING, BEHIND NECK 3 WRIST EXTENSTION

    1 1

    LLS EXERCISES TUESDAY WENDSDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 1 1 1 1 1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1 1 1

    1 1

    1 1 1

    1 1 1

    1 1

    1 1

    1 1

    1 1

    1 1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    1 1

    DAILY EXERCISES

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