This is the third day of the dumbbell workout. You should rest for at least a day after the previous workout.
Try to select a weight for each exercise that is heavy enough to challenge you, but that you can still complete with proper form and have a few reps left in reserve.
Perform all sets and reps of each exercise before moving onto the next.
Rest 1-2 mins between exercises.
The Program
Dumbell Goblet Squats
8-12 reps · Repeat 3 times
Works quads, glutes and lower back
- Stand upright with your feet shoulder width, holding a single dumbbell close to your mid-chest
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes, heels on the ground
- Squat down until your hips are level with or below the plane of your knees (or as far as you can comfortably go), keeping the dumbbell in position the whole time
- Push back through your heels and stand back up for one rep
Dumbbell Bent-Over Rows
8-20 reps · Repeat 3 times
Works Latissimus dorsi (upper back), posterior deltoids (shoulders) and biceps
- Assume a standing position while holding a dumbbell in each hand with palms facing in ward.
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then pull the dumbbells up, driving the elbows behind the body while retracting the shoulder blades
- Pull the dumbbells toward your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position
- Maintain the hinged stance throughout
Dumbbell Front Raises
10-15 reps/side · Repeat 3 times
Works deltoids (shoulders) and trapezius (upper back)
- Stand tall holding a pair of dumbbells in front of your hips, palms facing your body
- With slightly softened elbows, raise the dumbbells up to shoulder height
- Don’t go higher than this, and make sure you elbows remain level with your hands throughout
- Slowly the lower dumbbells for one rep
Push Ups
8-20 reps · Repeat 3 times
Works pectorals, anterior deltoids (shoulders) and triceps
- Assume a pushup position with legs straight, elbows extended, and head in a neutral position looking at the floor
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows
- Descend until the upper arms are parallel or your chest touches the floor
- Push back to the starting point by extending the elbows and driving your palms into the floor
Dumbbell Triceps Kickbacks
10-15 reps · Repeat twice
Works triceps
- Set up for the tricep kickback by grabbing a flat bench or surface and position yourself on the left side with your right knee and right hand resting on the bench
- Using a neutral (palms in) grip, hold a the dumbbell with your left hand and tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm
- Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended
- Pause, and then lower the dumbbell back to the starting position for one rep
Elbow Plank
As long as possible · Repeat twice
Works transverse abdominis, rectus abdominis and obliques (all the abs)
- Set up for the plank by getting a mat and laying down on your stomach
- Prop your torso up on your elbows and your feet up on your toes
- Keeping yourself completely straight, hold this position for as long as possible
- For maximum effectiveness, squeeze your glutes, thighs and brace your abs throughout