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Dumbbell - Advanced I - 1

Goal: Power strength & Definition Equipment: Dumbbells

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

1. Marching in place
Duration Distance Speed Kcal Note 00:01:00

(Cardiovascular System)

Keep the head in a neutral position over your torso Relax the shoulders Keep the back in a neutral position Keep your chest forward Walk relaxed

2. Jumping jacks
Duration Distance Speed Kcal Note 00:01:00

(Cardiovascular System)

Place the feet out of hip width Keep the arms next to the body Make closing jumps Lift your arms sideways Move the arms and the legs together

3. Bent-over side row seated - DBs


Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Upper Back)

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Dumbbell - Advanced I - 1
Goal: Power strength & Definition Equipment: Dumbbells

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

4. Lunge forward - DBs


Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Quads, Glutes)

Place the feet next to each other Keep the back in a neutral position Grab and hold the dumbbells Keep the arms next to the body Lunge forward Move rear knee towards ground

5. Push-up diagonal wide


Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x

(Upper Chest)

6. Squat - DBs
Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Quads, Glutes)

Place the feet on hip width Keep the head in a neutral position over your torso Grab and hold the dumbbells Keep the arms next to the body Sink through the knees Keep the torso straight

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Dumbbell - Advanced I - 1
Goal: Power strength & Definition Equipment: Dumbbells

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

7. Sicilian crunch - DB
Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(All Abs)

8. Push-up diagonal
Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x

(Upper Chest)

9. Side Bends, left - DB


Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Obliques)

Stand up straight Place the feet on hip width Grab and hold the dumbbell Keep the back in a neutral position Move the torso to the side

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Dumbbell - Advanced I - 1
Goal: Power strength & Definition Equipment: Dumbbells

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

10. Side Bends, right - DB


Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Obliques)

Stand up straight Place the feet on hip width Grab and hold the dumbbell Keep the back in a neutral position Move the torso to the side

11. Arnold Press - DBs


Set 1 Set 2 Set 3 Set 4 Set 5 Note 10 x 8x

(Front Shoulders)

Sit on the platform Grab and hold the dumbbells Hands at shoulder height Palms facing to the back Stretch the arms up Palms facing forward

12. Superman, alternated - DBs


Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Lower Back, Glutes)

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Dumbbell - Advanced I - 1
Goal: Power strength & Definition Equipment: Dumbbells

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

13. Lying Leg Raise


Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x

(Lower Abs)

Lay with the back on the floor Straighten out both legs Keep the head in a neutral position over your torso Tighten your abdominal muscles Move the torso up Bend the legs

14. Marching in place


Duration Distance Speed Kcal Note 00:03:00

(Cardiovascular System)

Keep the head in a neutral position over your torso Relax the shoulders Keep the back in a neutral position Keep your chest forward Walk relaxed

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