My Workout

Current Dumbbell Workout:

Fully Body Workout, 7 Days/Week:
Muscle Group Exercise Weight (lbs) Repetitions Goal
Stretches Neck, Hip Flexors, Hamstrings N/A 1 1
Calves Single Leg Calf Raises Bodyweight 15 30
Chest Push-ups Bodyweight 75 100
Core Crunches Bodyweight 50 100
Core Situps Bodyweight 75 200
Core 60 Second Plank Bodyweight 2 10
Back Good Mornings 8 30 30
Obliques & Arms Overhead Extensions 6 15 30
Shoulders & Arms Arm Circles (Forward, then Reverse) 6x2 30 30
Triceps Tricep Extensions 13 15 30
Triceps Bench Dips Bodyweight 75 200
Forearms Forearm Curls 25 15 30
Back & Arms Pull Overs Total Gym 15 30
Chest & Core One Arm Bench Press 25 15 30
Obliques Side Bends 25 15 30
Hips Dumbell Swing 25 30 30
Biceps Alternating Dumbell Curls 25x2 15 30
Cardio Running 6 to 7 MPH 5 to 6 miles Every 2 days
Goal 8 MPH 5.05 miles (5 miles) 37:52 (37:30)
Additional Exercises on Non-Running Days:
Muscle Group Exercise Weight (lbs) Repetitions Goal
Quads Squats Bodyweight 500 600
Full Body Deadlift, Curl & Press 25x2 15 30

Archived: Full Gym Workout: 3 Day Rotation

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