1. Dumbbell Workout Routine
- This workout can be used for Men or Women. Men should increase weight by 2.5
pounds each week, if possible. Women who are trying to tone can use same weight, I
suggest 5 pounds, for entire workout and burnout. Women that want to build mass, in-
crease weight as comfortable.
- Be sure to Complete All Sets, 12 Repetitions in each set.
- After all sets, Burnout on first exercise from each body part.
Burnout = increase weight by at-least 2.5 pounds from the amount used during the
workout. Do as many reps as possible until muscle failure.
Monday - Chest and Triceps
Flat Chest Press - 4 sets
Incline Chest Press - 3 sets
Flat Chest Flies - 3 sets
Skull Crusher - 4 sets
Overhead Triceps Extension - 3 sets
Flat Chest Press - Burnout
Skull Crusher - Burnout
Tuesday -Legs
Wall Sit - 2 sets
Squats - 4 sets
Lunges - 3 sets
Dead-lifts - 3 sets
Calf Raises - 3 sets
Squats - Burnout

2. Wednesday - Shoulders and Traps
Seated Dumbbell Press - 4 sets
Lateral Raises - 3 sets
Arnold Press - 4 sets
Shrugs - 3 sets
Upright Rows - 2 sets
Seated Dumbbell Press - Burnout
Thursday - Back and Biceps
Single Arm Rows - 4 sets
Lying Bent Over Rows - 5 sets
Standing Dumbbell Curls - 4 sets
Preacher Curls - 3 sets
Hammer Curls - 2 sets
Preacher Curls - Burnout
Friday/Saturday/Sunday - Off
Chest
Flat Chest Press
1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.
Incline Chest Press
1. Adjust bench to an incline of 45 degrees.
2. Repeat above.

3. Decline Chest Press
1. Adjust bench to an decline of 45 degrees.
2. Repeat above.
Flat/Incline/Decline Chest Flies
1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4.When upper arms are parallel to floor, return the weights to the starting position and repeat.
Dumbbell Pullover
1. Lie upper back perpendicular on bench and flex hips slightly.
2. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell.
3. Position over chest and keep elbows bent slightly throughout exercise.
4. Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and repeat.
Triceps
Overhead Triceps Extension
1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand.
3. Slowly let elbow fold so dumbbell is lowered behind head.
4. Extend arm back to starting position.
Skull Crusher
1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other.
2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either
side of head.
3. Extend both your arms back to start position and repeat.
Triceps Kickback
1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to
ground.
2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at
right angles.

4. 3. Extend elbow so entire arm is parallel to ground.
4. Slowly return to start position and repeat, rotating arms.
Legs
Dumbbell Squat
1. Stand with dumbbells grasped to the sides.
2. Bend knees forward slightly while allowing hips to bend back behind, keeping back straight
and knees pointed same direction as feet..
3. Descend until thighs are just past parallel to floor, and extend knees and hips until legs are
straight.
4. Return to start and repeat.
Calf Raise
1. Stand with feet shoulder width apart, with a dumbbell in each hand, hanging by sides.
2. Push your toes down, so that your heels become raised, so that you are standing on tippy toes.
3. Flex your calves at the top and hold for a one­count.
4. Return to start and repeat.
Dumbbell Lunge
1. Stand with dumbbells grasped to the sides.
2. Lunge forward with first leg, and land on heel then forefoot.
3. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with
floor.
4. Return to standing position and repeat with opposite leg.
Dead­lift
1. Stand with feet shoulder width apart, with feet flat on floor, and hold a dumbbell in each hand.
2. Bend knees and bend over with lower back straight.
3.Lift weight to standing position and repeat.
Seated Calf Raises
1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest dumbbells on thighs while keeping hold of them.
3. While staying seated raise heels by just using toes.
4. Lower your heels to the ground and repeat.

5. Shoulders
Seated Dumbbell Press
1. Sit upright on bench with dumbbells over head. Make sure back is flat.
2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.
Lateral Raise
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent
throughout.
3. When arms are parallel to floor, slowly lower back and repeat.
Arnold Press
1. Stand/Sit with feet shoulder width apart, grasp a dumbbell in each hand and raise to top posi­
tion of a dumbbell curl.
2. As you raise the dumbbells overhead, rotate the hands in so that the palms face forward at the
top of the movement.
3. Reverse the movement on the way down.
Shrug
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight 'shrug' shoulders as high as possible and hold for a count of 3.
3. Relax and repeat.
Front Raise
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.
Upright Rows
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them to chin.
3.Hold for a count of 2 and slowly lower to start position and repeat.
Back

6. Single Arm Row
1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel
to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for
other arm.
Lying Bent Over Rows
1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang
down.
2. Pull dumbbells up towards chest.
3. Slowly lower dumbbells back down and repeat.
Biceps
Standing Dumbbell curls
1. Stand/Sit and grab a dumbbell in each hand, letting each arm hang at your sides.
2. Slowly curl the dumbbell in your left hand trying to touch it to your left shoulder.
3. While you are performing the movement, turn your palm outward and squeeze your bicep for a
one­count at the top of the movement.
4. Slowly lower the dumbbell to the start position and repeat with the right arm.
Preacher Curls
1. Holding dumbbells, rest back of upper arm on rest, arms extended.
3. Keep back of upper arm against back rest and curl dumbbell up towards face.
4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of
reps before switching arms.
Hammer curls
1. Stand upright with dumbbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides, lower and repeat.
Seated Dumbbell Curls
1. Sit and the end of a flat bench with your feet flat on the floor and your back upright.
2. Grab a dumbbell in each hand and let them hang at your sides, with both palms facing inward .
3. Simultaneously curl the dumbbells up while twisting your wrists outward on the way up.

7. 4. Be sure to squeeze your biceps at the top for a one­count and then slowly return to the start po­
sition and repeat.
Concentration Curls
1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.