Workout 2

By now you should be used to weight enough to progress further, in this sample workout you will be targeting new body parts and working the old ones harder.

In this workout we will be focusing more on dumbbells.

This workout routine should last for another 4 weeks

Begin : 10 minute warm up on the treadmill or an exercise machine of your choice.

Chest : 4 sets of 8-12 reps incline dumbbell press

Lie back on a sturdy incline bench, hold the dumbbells above your chest, hand shoulder width apart or more, slowly lower it to your chest, push it back up to the beginning again, repeat. Weight on each dumbbell barbell = 5kgs – 15 kgs

Back : 4 sets of 8-12 reps one armed dumbbell row

Important keep the weight light and keep your back straight, this means do not round it in anyway.

Put one leg on a bench, place your free hand in front of you on the bench, bring the dumbbell to your chest squeezing your back muscles at the top of the movement, slowly lower to start position, repeat.

Weight on each dumbbell barbell = 5kgs – 15 kgs

Legs : 4 sets of 8-12 reps One legged dumbbell lunge.

Stand up straight holding dumbbells in each hand, put one leg out in front of you and steadily lunge forward. Stop when your working leg is parallel to the ground.

Using the leg muscles, push off from the ground to the start position.

Weight on each dumbbell barbell = 10kgs – 25 kgs

Stomach( abs) : 3 sets of 10 reps Reverse crunches

Lie on the ground, legs off the ground, using your stomach muscles curl your legs back towards your head and squeeze your stomach muscles together.

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