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  1. #11

    Join Date
    Jan 2009
    Location
    USA
    Posts
    4
    Style
    HTAI/Modern Arnis (FMA)
    This is what I've got so far... Critique?

    Chest:3 Sets/12 reps:

    -Dumbbell Chest Press
    -Incline Chest Press
    -Push ups
    -Dumbbell Chest Fly
    -Incline Chest Fly

    Back:3 Sets/12 reps:

    -Dumbell Rows
    -One Armed Row
    -Dumbbell Pullovers
    -Reverse Fly
    -Back Extensions

    Shoulders:3 Sets/12 reps:

    -Overhead Dumbbell Press
    -Arnould Press
    -Front Dumbbell raise
    -Lateral Raise
    -Upright Rows

    Biceps:3 Sets/12 Reps:

    -Dumbbell Curls +2 sets of 8
    -Concentration Curl
    -Incline Bicep Curls
    -Hammer Curls
    -Hammer Curls one leg

    Triceps:3 Sets/12 Reps:

    -Triceps Kickbacks
    -Triceps Extensions
    -Dumbell Triceps Presses
    -Tricep Push up

    Legs:2 Sets/16 Reps:

    -Squats
    -Front Lunge
    -One Leg Dead lift
    -Dumbbell stiff leg Deadlifts
    -Calf Raises
    -Rocking Standing Calf Raise with Dumbbells
    -Prayer squats to toe raise

    Forearms:haven't decided on set/reps

    -Reverse Dumbbell curl
    -Dumbbell wrist curl
    -I'll add more later

    Abs:2 Sets/15 Reps:

    -Crunches
    -Leg Raises
    -Seated Twists
    -Planks (hold 20-60seconds) 1 set 3-5 Reps

    Weekly Schedual:

    Monday:Shoulders/forearms
    Tuesday:Rest
    Wednesday:Legs/Calves
    Thursday:Rest
    Saturday:Back/abs
    Sunday:Triceps/Biceps

  2. #12

    Join Date
    Mar 2005
    Location
    Florida
    Posts
    773
    Style
    kung fu
    since you're using dumbbells, you could substitute thrusters for squats.

    you'll hate me in the morning if you do.

    YouTube - Dumbbell Thrusters

  3. #13
    Slipping coal into stockings with a little sumptin for mom.
    HappyOldGuy's Avatar
    Join Date
    Jun 2007
    Posts
    1,825
    Style
    Rehab Fu
    Quote Originally Posted by honesty View Post
    Yeh, but buying extra removable plates for his dumbbells is going to be a lot cheaper than other options!

    Pullups and chinups are also 1/4 of that workout.

    (Which I was doing until recently.)

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