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30 Minute Full-Body Dumbbell Workout

Using the “Weekly Workout” table below, choose one exercise from each group. Here are some tips:

  • Vary the exercises on each day you workout.
  • Use high reps and light weights for fat burning.
  • Use low reps and heavier weights for muscle building.

 

30-Minute Workout Journal

Exercise

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ABDOMINALS

SITUPS, FULL (uppers, add weight for added difficulty)

SETS

2

 

 

 

 

 

 

REPS

10

 

 

 

 

 

 

REVERSE CRUNCH (lower, add ankle weights for added difficulty)

SETS

 

 

 

 

2

 

 

REPS

 

 

 

 

10

 

 

CROSSOVER CRUNCH, Knee Crossed (obliques, add weight for added difficulty)

SETS

 

 

2

 

 

 

 

REPS       

 

 

10

 

 

 

 

ARMS

BICEP CURL, DUMBBELLS (biceps)

SETS

2

 

 

 

 

 

 

REPS

8

 

 

 

 

 

 

HAMMER CURL, DUMBBELLS (biceps & forearms)

SETS

 

 

2

 

 

 

 

REPS

 

 

8

 

 

 

 

TRICEP KICKBACK, DUMBBELLS (triceps)

SETS

 

 

 

 

2

 

 

REPS

 

 

 

 

8

 

 

SHOULDERS

SHOULDER PRESS, DUMBBELLS

SETS

2

 

 

 

2

 

 

REPS

8

 

 

 

8

 

 

SHOULDER FLYE, DUMBBELLS

SETS

 

 

2

 

 

 

 

REPS

 

 

8

 

 

 

 

LEGS

SQUATS, DUMBBELLS

SETS

2

 

 

 

 

 

 

REPS

8

 

 

 

 

 

 

TOE LIFTS, DUMBBELLS

SETS

 

 

2

 

 

 

 

REPS

 

 

8

 

 

 

 

LUNGE & SQUAT, DUMBBELLS

SETS

 

 

 

 

2

 

 

REPS

 

 

 

 

8

 

 

CHEST

FLAT CHEST PRESS, DUMBBELLS

SETS

2

 

 

 

2

 

 

REPS

8

 

 

 

8

 

 

FLAT CHEST FLYE, DUMBBELLS

SETS

 

 

2

 

 

 

 

REPS

 

 

8

 

 

 

 

BACK

ONE ARM ROW, DUMBBELLS

SETS

2

 

 

 

 

 

 

REPS

8

 

 

 

 

 

 

STANDING BENT-OVER FLYES, DUMBBELLS

SETS

 

 

2

 

 

 

 

REPS

 

 

8

 

 

 

 

STANDING SHRUG, DUMBBELLS

SETS

 

 

 

 

2

 

 

REPS

 

 

 

 

8

 

 

COMBINATIONS

FLAT PUSHUPS (Biceps, triceps, chest)

SETS

2

 

 

 

 

 

 

REPS

10

 

 

 

 

 

 

DECLINE (feet elevated on a step or bench) PUSHUPS (Biceps, triceps, chest)

SETS

 

 

 

 

2

 

 

REPS

 

 

 

 

10

 

 

IRON CROSS, DUMBBELLS (Biceps, shoulders, legs)

SETS

 

 

2

 

 

 

 

REPS

 

 

10

 

 

 

 

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The information on this web site is provided as a public service only.
Randy Pollak is not, nor does he claim to be, a doctor, a nutritionist, nor a dietitian.  The only safe diet or fitness plan is the one you discuss with your personal physician. The information on this web site is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem. 
Please consult your health care advisor about your health care concerns. 
All rights reserved, 2001

 

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