My Estbeins Workout

1 Dumbbell: Workout 1
Estbeins Andres

Using only one dumbbell you can get complete workouts that
targets all the major muscle groups and will increase strength,
build lean muscle and speed up weight loss.

For each exercise, perform 3 sets of 12 repetitions, resting 60

seconds between sets.
Use a challenging weight that allows you to complete all reps. If
the weight is too easy, slightly increase it. If its too hard, slightly
decrease it.

Uni Bench Press

Chest

Full Body

Uni Overhead Squat

Notes
1 - Stand upright holding one Sets Reps Weight
1 - Lie on a bench holding one Sets Reps Weight
dumbbell overhead with your
dumbbell at shoulder level
1
1
arm fully extended.
with your elbow bent.
2
2 - Lower your body toward
2 - Press the dumbbell straight 2
the floor, bending at the hips
up over your chest.
3
3
and knees keeping your arm
Lower the dumbbell back to
extended overhead.
shoulder level and repeat.
4
4
3 - Push through your feet to
Complete all reps on one
return to the start position,
side before switching to the
5
5
keeping your back flat and the
other side.
6
6
dumbbell overhead
Equipment Sub: Kettlebell
throughout.
Completewas
all reps
on one using Estbeins . Get access at www.fitnessbuilder.com.
This PDF/printout
generated
side before switching to the
2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works of
other
side.
authorship
in this
PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to
make copies,
reproduce
or electronically
Equipment
Sub:
Kettlebell post this PDF.

Notes

printed 01/10/15 04:16PM

Page 1 of 3

My Estbeins Workout
1 Dumbbell: Workout 1
Estbeins Andres

Legs

Split Squat Rotation

Back

Bent Over Row

Reps

Weight

Notes

1 - Stand upright holding one

dumbbell at shoulder height
with your elbow bent.
2 - Press the dumbbell
overhead, extending your arm
fully.
Complete all reps on one
side before switching to the
other side.
Equipment Sub: Kettlebell

Sets Reps

1
2
3
4
5
6

1 - Stand upright with your

feet split front to back holding
a dumbbell in both hands at
your chest.
2 - Lower your body toward
the floor, twisting your upper
body to one side, bending at
the hips and knees with your
weight on the front leg.
3 - Push off the front foot to
return upright and turn your
upper body back to face front.
Complete all reps on one
Pullover
side before
switching to the
other side.
Equipment Sub: Plate,
Kettlebell, Med Ball

Sets Reps

1 - Lie on your back holding

one dumbbell in both hands
with your arms extended up
over your chest.
2 - Lower the dumbbell back
behind your head, keeping
your arms straight.
3 - Raise the dumbbell back
up over your chest, returning
to the start position.
Equipment Sub: Barbell, Plate

Sets Reps

Weight

Notes

Weight

Notes

1
2
3
4
5
6

Chest

Shoulders

1- Holding a dumbbell in one Sets

hand with your arm straight,
1
place the opposite knee and
2
hand on a bench, keeping
your back flat.
3
2 - Lift the dumbbell up to the
side of your chest, bending at
4
your elbow.
Lower the dumbbell back to
5
a straight arm position,
6
keeping your back flat
throughout.
Complete all reps on one
Uniswitching
Overhead
side before
to the Press
other side.
Equipment Sub: Kettlebell,
Plate

Weight

Notes

1
2
3
4
5
6

This PDF/printout was generated using Estbeins . Get access at www.fitnessbuilder.com.

2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works of
authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to
make copies, reproduce or electronically post this PDF.

printed 01/10/15 04:16PM

Page 2 of 3

My Estbeins Workout
1 Dumbbell: Workout 1
Estbeins Andres

Abs

Weighted Sit Up

Triceps

Uni French Press

Weight

Notes

Notes
1 - Stand upright holding one Sets Reps Weight
1 - Stand upright holding one Sets Reps Weight
dumbbell by your side with
dumbbell to one side, bend
1
1
your arm straight and your
over to that side.
2
2
palm facing in.
2 - Bend to the opposite side,
2 - Raise the dumbbell up to
moving through your
3
3
your shoulder, turning at the
midsection.
wrist, finishing with your palm
Complete all reps on one
4
4
facing back.
side before switching to the
Keep your elbow close to
other side.
5
5
your side throughout and do
Equipment Sub: Plate
6
6
not swing your arm or upper
body.
Completewas
all reps
on one using Estbeins . Get access at www.fitnessbuilder.com.
This PDF/printout
generated
side before switching to the
2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works of
other
side.
authorship
in this
PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to
make copies,
reproduce
or electronically
Equipment
Sub:
Kettlebell post this PDF.

Notes

1 - Lie on a bench holding one

dumbbell with your arm
straight up over your chest.
2 - Bend at the elbow,
lowering the dumbbell down to
the side of your head.
3 - Straighten your arm,
raising the dumbbell back up
straight over your chest.
Complete all reps on one
side before switching to the
other side.
Equipment Sub: Plate

Sets Reps

1
2
3
4
5
6

Weight

Notes

1 - Lie on your back with your

knees bent and feet flat,
holding a dumbbell in both
hands at your upper chest.
2 - Lift your upper body
completely off the floor,
bringing your chest toward
your knees.
Keep your feet flat and
knees bent.
Equipment Sub: Plate, Med
Ball

1
2
3
4
5
6

Side Bend
Abs

Biceps

Uni Twisting Curl

Sets Reps

printed 01/10/15 04:16PM

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