dumbbell & super bench exercises chest back legsnotes: perform 2 sets of each exercise 4 weeks....
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SHO
ULD
ERS
AR
MS
AB
STR
AIN
ING
PR
OG
RA
M #
1TO
TAL
BO
DY
WO
RK
OU
T
TRA
ININ
G P
RO
GR
AM
#2
SPLI
T R
OU
TIN
E
BA
CK
CH
EST
LEG
S
AB
LA
TER
AL
DE
AD
LIF
T
CR
UN
CH
SIT
UP
CH
IN U
P
LEG
RA
ISE
ISO
LATI
ON
RO
W
ON
E A
RM
RO
W
INC
LIN
E F
LY
LUN
GE
INC
LIN
E P
RE
SS
SQU
AT
DE
CLI
NE
PR
ES
S
CA
LF R
AIS
E
PU
SH
UP
LEG
CU
RL
BE
NC
H P
RE
SS
LEG
EX
TEN
SIO
N
TR
ISE
T A
(C
HE
ST/B
AC
K/A
BS)
:
^^
PU
SH
UP
OR
IN
CLI
NE
BE
NC
H P
RE
SS
3 S
ET
S X
10-1
2 R
EP
S (N
O R
ES
T)
^^
ON
E A
RM
DU
MB
BE
LL R
OW
(N
O R
ES
T)
^^
CR
UN
CH
3
SE
TS
X25
-40
RE
PS
(1 M
INU
TE
RE
ST
)
TR
ISE
T B
(D
ELT
S/B
ICE
PS/
TR
ICE
PS)
:
^^
DU
MB
BE
LL U
PR
IGH
T R
OW
3
SE
TS
X10
-12
RE
PS
(NO
RE
ST
)
^^
DU
MB
BE
LL C
UR
L 3
SE
TS
X10
-12
RE
PS
(NO
RE
ST
)
^^
OV
ER
HE
AD
TR
ICE
P E
XT
EN
SIO
N
3 S
ET
S X
10-1
2 R
EP
S (1
MIN
UT
E R
ES
T)
UP
PE
R B
OD
Y
TR
ISE
T C
(T
HIG
HS/
HA
MST
RIN
GS/
CA
LVE
S):
^^
SQ
UA
T 3
SE
TS
X10
-12
RE
PS
(NO
RE
ST
)
^^
ST
IFF
LEG
GE
D D
EA
DLI
FT
3 S
ET
S X
10-1
2 R
EP
S (N
O R
ES
T)
^^
ON
E L
EG
CA
LF R
AIS
E
3 S
ET
S X
10-1
2 R
EP
S (1
MIN
UT
E R
ES
T)
Not
es: M
ove
to T
rise
t B
aft
er y
ou h
ave
co
mp
lete
d 3
set
s of
Tri
set
A. M
ove
to T
rise
t C
af
ter
you
have
com
ple
ted
3 s
ets
of T
rise
t B
. P
rece
de
each
set
wit
h at
leas
t on
e se
t of
lig
ht
wei
ght
, hig
h re
p w
arm
-up
s. R
est
1-2
day
s
bet
wee
n w
orko
uts.
Ad
d c
ard
io o
n d
ays
off.
Co
urte
sy H
ugo
A. R
iver
a B
SCE
, CF
T, S
PN
and
Pre
sid
ent
of
ww
w.h
rfit.
net
LOW
ER
BO
DY
^^
70 D
EG
RE
E
INC
LIN
E P
RE
SS
^^
FL
AT
BE
NC
H
PR
ES
S
^^
INC
LIN
E F
LY
^^
ON
E A
RM
RO
W
^^
ISO
LA
TIO
N R
OW
^^
SH
OU
LDE
R F
LY
^^
DU
MB
BE
LL C
UR
L
^^
INC
LIN
E C
UR
L
^^
TR
ICE
P K
ICK
BA
CK
^^
TR
ICE
P
EX
TE
NS
ION
^^
WR
IST
CU
RL
^^
SQ
UA
T
^^
LUN
GE
^^
LEG
EX
TE
NS
ION
^^
ST
IFF
LEG
GE
D
DE
AD
LIF
T
^^
LEG
CU
RL
^^
CA
LF R
AIS
E
^^
SIT
UP
^^
AB
LA
TE
RA
L
^^
LEG
RA
ISE
Not
es: P
erfo
rm 2
set
s of
eac
h ex
erci
se
for
10-1
2 re
ps.
Mov
e up
to
3 se
ts a
fter
4
wee
ks. A
t 2
sets
per
exe
rcis
e th
e ro
utin
e la
sts
45
min
utes
if y
ou r
est
1 m
inut
e in
b
etw
een
sets
. At
3 se
ts it
last
s 60
min
utes
.
Dis
clai
mer
: The
se r
outi
nes
are
inte
nded
to
b
e on
ly g
uid
elin
es f
or d
umb
bel
l wor
kout
s an
d n
ot a
com
ple
te w
orko
ut p
rog
ram
. Ple
ase
cons
ult
wit
h a
Fit
ness
Pro
fess
iona
l if
ther
e is
an
y d
oub
t as
to
how
to
per
form
any
exe
rcis
es.
TRIC
EP
KIC
K B
AC
K
PR
EA
CH
ER
CU
RL
E-Z
BA
R C
UR
L
BA
R D
IP
CU
RL
TRIC
EP
EX
TEN
SIO
N
SH
OU
LDE
R F
LYU
PR
IGH
T R
OW
SH
OU
LDE
R S
HR
UG
RE
AR
SH
OU
LDE
R F
LYS
HO
ULD
ER
PR
ES
S
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[ 12 ] DUMBBELL & SUPER BENCH EXERCISES
DUMBBELL & SUPER BENCH EXERCISES
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