Dose Fo Exercise

The document describes an upper-body dumbbell workout routine consisting of 7 exercises. It then provides details on a full body dumbbell workout including exercises like dumbbell squats, bulgarian split squats, and dumbbell hip thrusts. Finally, it outlines a sample 7 day split workout plan dividing the body into separate muscle groups to train each day.

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Radhakrishnan Sreerekha

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Dose Fo Exercise

Uploaded by

Radhakrishnan Sreerekha

Available Formats

Download as DOCX, PDF, TXT or read online on Scribd

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Upper-Body Dumbbell Workout

One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps

Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps

Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps

Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps

Seated One-Arm Overhead Dumbbell Extension (Triceps long head) 2 Sets x 10, 10 Reps

Alternating Dumbbell Curl (Both biceps heads) 2 Sets x 10, 10 Reps

Dumbbell Wrist Curl (Brachioradialis) 2 Sets x 12, 12 Reps

The Workout

Do the exercises in order.

1. Dumbbell Depth Sumo Squat

Superset

Do these exercises back-to-back. Complete 3 supersets, resting 90 seconds between each.

2A. Bulgarian Split Squat

Stand with your right foot behind you on a bench or box. Your left leg should be almost straight. Hold dumbbells at your sides
(a). Bend your left knee; your right knee will bend as you do. Hold when your left thigh is parallel to the floor (b). Stand. That’s
1 rep; do 10 per leg.

2B. Dumbbell Romanian Deadlift

Stand holding medium-weight dumbbells at your hips, feet hip-width apart, knees slightly bent (a). Brace your core. Now hinge
at your hips and push your butt backward, lowering your torso. Lower until you feel a slight stretch in your hamstrings (b).
Pause. Stand back up, squeezing your glutes. That’s 1 rep; do 12.

3. Dumbbell Hip Thrust

With knees bent and feet flat, place your upper back and shoulder blades against a bench. Hold a medium-weight dumbbell on
your hips (a). Push through your heels and raise your hips until your body forms a straight line from shoulders to knees (b).
Pause, then lower. That’s 1 rep; do 3 sets of 12.
Article Posted Under: Exercises and Workout Routines » Workout Routines

The Best 7 Day Split Workout Plan & Routine

Day 1 – Chest

Flat bench barbell press – 4 sets of 8 – 12 reps

Incline dumbbell press – 4 sets of 8 – 12 reps
Incline dumbbell flyes – 3 sets of 10 reps
Cable crossovers – 3 sets of 15 reps
Push-ups – 4 sets of 20 reps

Day 2 – Shoulders

Seated dumbbell shoulder press – 4 sets of 12 reps

Standing barbell military press – 4 sets of 10 -12 reps
Dumbbell lateral raises – 4 sets of 12 reps
Rear deltoid flyes – 3 sets of 15 reps
EZ bar upright rows – 4 sets of 15 reps
Dumbbell front raises – 4 sets of 12 reps

Day 3 – Legs

Barbell squats – 4 sets of 8 – 10 reps

Hack squats – 4 sets of 10 reps
Leg press machine – 3 sets of 10 reps
Leg extension machine – 3 sets of 10 reps
Hamstring curls – 3 sets of 10 reps
Calf raises – 3 sets of 20 reps

Day 4 – Back and Abs

Chin-ups – 4 sets of 10 reps

Wide grip lat pull-downs – 4 sets of 12 reps
Close grip lat pull-downs – 4 sets of 12 reps
Barbell bent over rows – 4 sets of 8 reps
Dumbbell rows – 4 sets of 8 – 10 reps per arm
Hyperextensions – 4 sets to failure
And also include an abs workout – see our abs exercises section here.

Day 5 – Arms (biceps, triceps)

Double arm dumbbell curls = 4 sets 10 – 12 reps

EZ bar curls – 4 sets 10 reps
Preacher curl machine – 4 sets of 12 reps
Triceps rope pushdowns – 4 sets of 15 reps
Overhead triceps rope extensions – 4 sets of 15 reps
Skull crushers – 4 sets of 10 reps

Days 6 and 7

Here is where things get interesting, because in reality, there is no right or wrong exercise or muscle group for you to
train on days 6 and 7, which is one of the reasons why these types of splits are considered so fun and so enjoyable.
Basically, when you follow a 7 day split, you use your two additional training days, to bring up lagging body parts
and muscle groups, or to help you reach your goals much quicker. So, if for example, you feel that your chest is
lagging in comparison to the rest of your body, you would train your chest on day 6 perhaps, repeating the same chest
workout from day 1.