Workout Programs → All Free Weights
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Summary

2 Workouts / 11 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

kemper pdelongchamp snoggle unluckypenny a9828 tomkuoni Street Ninja spressma

Workout Program Description

This is a 2 day-a-week workout program that contains only free weight (dumbbell) exercises. The program deals only with the upper body (no legs).

Workouts

Description

This workout focuses mainly on the pectoral and tricep muscle groups. If you are just starting out, begin with low weight dumbbells (10-20 lb) and work your way up if you need more of a challenge. All suggested weight values are given in total weight, i.e., 50 lb means two 25 lb dumbbells.

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 Bench Press - Dumbbell, Flat
3 sets: 10 reps, 10 reps, 10 reps
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth m...
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 Bench Press - Inclined, Hammer Grip
3 sets: 10 reps, 10 reps, 10 reps
Grab a dumbbell for each hand. Lay on the bench with the head, shoulders...
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 Flyes - Dumbbell, Declined
3 sets: 10 reps, 10 reps, 10 reps
Using a decline bench, hold dumbbells together at arms' length above your...
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 Tricep Press - Dumbbell, Seated
3 sets: 10 reps, 10 reps, 10 reps
Sit on a bench with a straight back, feet flat on the floor, and back firmly ...
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 Tricep Extension - Dumbbell, Lying, Supine
3 sets: 10 reps, 10 reps, 10 reps
Like on your back on a flat bench with two dumbbells at arm's length above...
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 Tricep Kickbacks - Dumbbell
3 sets: 10 reps, 10 reps, 10 reps
Stand to the right of a flat bench. Bend your left knee and rest it on the...

What People are Saying

marktcoleman

Print Out

It would be nice if there was a function that allowed you to print out the workout in a neat fashion - which includes an illustration of the maneuver. Anyone know how to do this?

Created about 1 month ago by marktcoleman

Gk

why

Hi,how come im only with old guys on this work out??anyway im new to this gym stuff so you guys should help me out,PLEASE!!

Created 8 months ago by Gk

StephenB

Yeah, I would suggest using a separate program for leg exercises.

Created about 1 year ago by StephenB

absmith

I like this program, but...

It neglects working out the legs. Leg muscles burn more calories than upper body muscles, so I feel it is important to work those as well. Good for an upper body workout though.

Created about 1 year ago by absmith

Latest Users

gmoretti

gmoretti

Ghyslain Moretti from Deux-Montagnes, Quebec (Bench, Treadmill)

rufflez614

rufflez614

Adam Ruskuls from United States

klgus

klgus

Krista Gustafson from Duluth, Minnesota (UMD)

michikaiosei

michikaiosei

Michi Kaiosei from Lowell, Massachusetts (UMass Lowell Rec Center)

Chaser

Chaser

Matt Chase from Albany, New York (Gold's Gym )

highv0ltage

highv0ltage

Nate Johnson from Clearfield, Utah (Hill AFB)

kemper

kemper

francois-olivier khayat from Ile-de-France

NpBiGbOi2012

NpBiGbOi2012

Sam Griffin from New Palestine, Indiana (Family fun)