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ninegene/Dumbbell Workout.md

Last active February 20, 2020 07:56
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Dumbbell Workout.md

Incline Fly/Press (incline bench)

  • upper chest & shoulder cap (higher incline, more shoulder workout)
  • feet under keen and firm on the floor
  • pack shoulder, chest up - minor arch of the back
  • breath in - lower dumbbell while keeping around 90 degreee bend of elbows
  • breath out - press up while keeping slight bend of elbows (no locking of elbows)
  • dumbbell over your chest (not over your neck and face)
  • lighter weight for safety

Dumbbell Pullover for Chest (on bench)

  • shoulder and lower neck on bench
  • hip parallel to chest
  • elbow flare out
  • inhale - open up rib cage and lower dumbbell
  • exhale - squeat chest (visualize) and press up

Overhead Shoulder Press (on feet)

  • elbow stay tight to body
  • palm facing outward
  • press up - not fully extented
  • come down - in front of body a bit and elbow not go down

Legs

  • Front Squats
  • Goblet Squats
  • Crush Grip Goblet Squats
  • Sumo Squats

Back

  • Elbow Closer to Side Bent Over Rows
  • Palm Facing-Behind Upper Back Bent Over Rows
  • Single Arm Bentover Rows
  • Push Up Rows

Chest

  • Floor Press
  • Bench Press

Shoulder

  • Seated Shoulder Press
  • Standing Shoulder Press

Core

  • Russian Twist
  • Wood Chop

Arms

Full Body

Also See

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