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10 MINUTE DUMBBELL WORKOUT PLAN

WEEKLY REVOLVING GENERAL PROGRAM

STANDING WORKOUT PLAN YOU CAN DO AT HOME


WITH DUMBBELLS
Day 1 : Biceps and Forearm
Day 2: Back
Day 3: Triceps and Shoulder
Day 4: Legs
Day 5: Biceps and Forearm
Day 6: Tummy and Chesstt

INTRODUCTION
Which is better: high reps with low weight or low reps with high weight?
It's generally believed that high reps are better to tone your body (fat loss), and that low reps are
better to build muscle and increase strength.
The ideal rep ranges to elicit the greatest changes in body composition (both fat loss and muscle
building) are likely to occur within the 6 - 12 rep range.
A/ If you're primary goal is to enhance endurance or burn fat, your training program might look as
follows:
4 sets of 12 repetitions
Tempo: regular speed
Rest between sets: 60-90 seconds
B/ If, however, your goal is to increase strength and build muscles, then your program might more
resemble this:
5 sets of 3 repetitions
Tempo: As fast as possible
3-5 minutes rest between sets
C/ If you want to hit everything at once, your program could look like this:




Monday - 4 sets of 12 reps


Wednesday - 10 sets of 5 reps Friday - 5 sets of 3 reps
-

light weight
light to intermediate weight
heavy weight

How many reptitions should you do?


No matter how many repetitions you do, always use a heavy enough weight so that the last rep is a
struggle, but not such a struggle that you compromise good form. After about a month of strength
training, you may want to go to muscular failure (that is, your last repetition is so difficult that you
cant squeeze out one more).

How heavy should my dumbbells be?


A simple bicep curl is an effective gauge for your strength, and knowing your strength will help you decide what
dumbbell weight is right for you. Hold the dumbbell in your hand near your hips. Lean against a wall with your
shoulders and elbows touching the wall. Curl the weights up toward your shoulders.

You should be able to perform 14 to 22 reps of this simple curl before you feel significant strain or fatigue.

If you cannot perform 14 to 22 reps before fatigue sets in, select a set of dumbbells at least five pounds lighter.

[3]

For instance, if you struggled with the 15 pound dumbbells, switch them out for 10 pound dumbbells.

Sources:
http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/

Marc Perry, CSCS, CPT Built Lean Creator and CEO


http://www.bodybuilding.com/fun/high-reps-low-reps-which-rep-scheme-is-best.html

Mike Robertson, C.S.C.S.


http://www.dummies.com/how-to/content/weight-training-how-many-reps-and-sets-to-do.html
http://www.wikihow.com/Choose-the-Right-Dumbbell-Weight

DUMBBELL REVOLVING GENERAL WORKOUT WEEK PROGRAM

MONDAY

Biceps & Forearm

1. Standing Biceps Curl


2. Upright Row
3. Hammer Curl
4. Alternating Shoulder Press
5. Biceps Curl - Overhead Press
6. Bent Over Row
7.Archer Lunges
8. Arnold Press
9. Thruster
10. Concentration Curl

1. Biceps Curl

5. Biceps Curl
- Overhead Press

9. Thruster

2. Upright Row

6. Bent Over Row

10. Concentration Curl

3. Hammer Curl

7.Archer Lunges

4. Alternating Press

8. Arnold Press

TUESDAY

Back

1. Bent over Row


2. Dead Lift
3. Bent Over Reverse Fly
4. Cross Chop
5. Bent Over Lateral Raise
6. 10 Count Hold
7. Bend to Opposite Foot
8. Kneeled Row
9. Alternated Twisted Bend
10. Triceps Kickback

1. Bent over Row

2. Dead Lift

3. Bent over Reverse Fly

5. Bent Over Lateral Raise

6. 10 Count Hold

7. Bend to opposite Foot

9. Alernated Twisted Bend

10. Triceps Kickback

4. Cross Chop

8. Kneeled Row

WEDNESDAY

Triceps & Shoulder

1. Upright Row
2. Overhead Extension
3. Triceps Kickback
4. Lateral Arm Raise
5. Reverse Fly
6. Skull Crusher
7. Boxer & Punch
8. Shoulder Shrug
9. Shoulder Press
10. One Arm Extension
11. Alternate Front Raise
12. Single Arm Swing - Front Raise

1. Upright Row

2. Overhead Extension

3. Triceps Kickback

4. Lateral Arm Raise

5. Reverse Fly

6. Skull Crusher

7. Boxer & Punch

8. Shoulder Shrug

9. Alternating Shoulder Press 10. One Arm Extension

11. Alternate Front Raise

12. Single Arm Swing


- Front Raise

THURSDAY Legs
1. Sumo Squat - Biceps Curl
2. Single Leg Scarecrow
3. Reverse Lunge Press
4. Squat / Goblet Squat
5. Lunge
6. Standing Toe Raise (for calf)
7. Thruster
8. Over Head Squat
9. Side Lunge & Curl
10. Curl / Squat / Press
11. Side Lunge & Press
1. Sumo Squat - Biceps Curl

4. Squat / Goblet Squat

8. Over Head Squat

2. Single Leg Scarecrow

5. Lunge

9. Side Lunge & Curl

3. Reverse Lunge Press

6. Standing Toe Raise

10. Curl / Squat / Press

7. Thruster

11. Side Lunge & Press

FRIDAY

Biceps & Forearm


1. Concentration Curl
2. Press
3. Cross Body Curl
4. Curl and Press
5. Cross Body Curl
6. Weighted Scissor Arms
7. Inverted Curl to Front Press
8. Double Curl
9. Hammer Curl
10. Curl and Press

1. Concentration Curl

2. Press

3. Alternate Curl

4. Curl and Press

5. Cross Body Curl

6. Weighted Scissor Arms

7. Inverted Curl to Front Press

8. Double Curl

9. Hammer Curl

10. Curl and Press

SATURDAY Tummy & Chest


1. Bent Over Reverse Fly
2. Archer Lunge
3. Lying Chest Fly
4. Wood chop
5. Side Swing
6. Single Arm Swing
7. Skull Crusher
8. Lateral Arm Raise
9. Discus
10. Weighted Scissor Arms
1. Bent Over Reverse Fly

2. Archer Lunge

5. Side Swing

8. Lateral Arm Raise

3. Lying Chest Fly

6. Single Arm Swing

9. Discus

4. Wood Chop

7. Skull Crusher

10. Weighted Scissor Arms

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