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Question

01 Dec 2004

Workout Programme
Hi,
I was wandering:is there a total body workout programme where you just work out with dumbells?

Thanx

Mo
Answer 290 views
Expert
Bodybuilding
body building

01 Jan 0001

Mo,

Upper body usually does not pose a problem but it's lower body where you might fall short. I'll post a workout program for you anyways and you can take a look at it.

MASS BUILDING PROGRAM

Day 1 & 4

CHEST SETS REPS DESCRIPTION
Flat Bench Press 3-4 12, 10, 10, (8) Barbell/Dumbbell
Incline Bench Press 3-4 12, 10, 10, (8) Barbell/Dumbbell

SHOULDERS
Behind Neck Press 3-4 12, 10, 10, (8) Barbell
Lateral Raises 3-4 12, 10, 10, (8) Dumbbell

TRICEPS
Tricep Extension 3-4 12, 10, 10, (8) Dumbbell
Tricep Dips 3-4 12, 10, 10, (8) Parallel Bars

ABS
Crunches 3-4 MAX On Mat
Hanging Leg Raises 3-4 MAX On Pull-Up Bar

Day 2 & 5

BACK SETS REPS DESCRIPTION
Bent-Over Rows 3-4 12, 10, 10, (8) Barbell
Lat Pull-Downs 3-4 12, 10, 10, (8) Lat Machine

BICEP
E-Z Bar Curls 3-4 12, 10, 10, (8) E-Z Bar
Seated DB Curls 3-4 12, 10, 10, (8) Dumbbell

LEGS
Squats 3-4 12, 10, 10, (8) Squat Rack
Leg Presses 3-4 12, 10, 10, (8) Leg Press Machine
Standing Calf Raises 3-4 MAX Standing Calf Mach.
Seated Calf Raises 3-4 MAX Seated Calf Mach.

• Stttttrrrrrreeeeettttttcccchhhhhh-before, during and after training the muscle
• Warm-up before training a muscle by using a light weight of the same exercise for 15 to 20 reps
• When training for Rugby ensure to keep on doing speed training so as not to lose this important aspect of the game

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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