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Gym Routines - Dumbbell Strength Workout

With reference to the sample Strength Gym Routine, please find below a Dumbbell only strength workout plan.

As a Personal Trainer or Sports Coach, provided you use general rules of thumb, your imagination is the only limiting factor creating suitable workouts. Please also see Barbell Strength Workout.

For more ideas and hundreds of gym routines, please consider purchasing the Gym Professor's acclaimed book Gym Workouts - Maps to Success.

Dumbell Strength Gym Workout:

Sample Gym Routine - Dumbbell Strength Workout
Weeks - 6 Week Program
Training Days - Weights 3 Times a Week (i.e. Monday, Wednesday & Friday). Cardio 2 Times a Week (i.e. Tuesday & Thursday).
Working Sets - 3 (1 - 2 mins. rest between sets).
Repetitions - 10
Percentage of 1 RM (if applicable) - 70 to 75%
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Incline Dumbbell Press	Pectoralis Major - Clavicular Fibres (Upper Chest)
4	Single-Arm Dumbbell Rows	Latissimus Dorsi (Back)
5	Dumbbell Walking Lunges	Quadriceps (Thighs)
6	Dumbbell Stiff-Legged Deadlifts	Hamstrings (Leg Bicep)
7	Dumbbell Curls	Biceps (Arm)
8	Dumbbell Shoulder Press	Deltoids (Shoulders)
9	Dumbbell Kickbacks	Triceps (Arm)
10	Dumbbell Standing Calf Raises (Single-Leg)	Gastrocnemius (Calf)
11	Core Training: Lying Hip Flexion	Rectus Abdominis (Stomach)
12	Cool-Down: Rower (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

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