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3 Day Balanced Dumbbell Oriented Program GF
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Squat18@10 lbs, 15@10 lbs
    3Dumbbell Reverse Lunge15@10 lbs, 10@10 lbs
    4Dumbbell Leg Curl15@10 lbs, 10@10 lbs
    5Dumbbell Bench Press15@25 lbs, 15@20 lbs
    6Dumbbell Incline Fly (45 Degree)15@10 lbs, 10@10 lbs
    7Dumbbell Military Press15@15 lbs, 15@15 lbs
    8Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    9Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    10Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    11Bodyweight One Leg Toe Press0 reps, 0 reps
    12Dumbbell Seated Forearm Flexion15@10 lbs, 15@5 lbs
    13Dumbbell Seated Forearm Extension15@5 lbs, 15@5 lbs
    14Bent Leg Knee Ups from Bench12 reps, 12 reps
    15Bent Knee Crunches23 reps, 23 reps


    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Bent Arm Back Extensions5 reps, 5 reps
    3Lying Cross Body Floor Extension6 reps, 6 reps
    4Dumbbell Bent Over Row (elbows wide)15@15 lbs, 15@10 lbs
    5Dumbbell Pullover15@15 lbs, 10@10 lbs
    6Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    7Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    8Dumbbell Concentration Curl15@10 lbs, 10@10 lbs
    9Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    10Dumbbell Seated Forearm Flexion15@10 lbs, 10@5 lbs
    11Dumbbell One Leg Standing Toe Press15@10 lbs, 10@5 lbs
    12Bodyweight One Leg Toe Press0 reps, 0 reps
    13Isometric Neck Exercises8 seconds, 6 seconds
    14Reverse Crunches10 reps, 10 reps
    15Alternate Heel Touchers23 reps, 23 reps


    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Bench Press18@20 lbs, 15@25 lbs
    3Dumbbell Fly15@10 lbs, 10@10 lbs
    4Dumbbell Pliť Squat15@20 lbs, 10@20 lbs
    5Dumbbell Leg Curl15@10 lbs, 10@10 lbs
    6Dumbbell One Arm Row (elbow wide)15@20 lbs, 10@20 lbs
    7Dumbbell Biceps Curl15@15 lbs, 10@10 lbs
    8Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    9Isometric Neck Exercises8 seconds, 6 seconds
    10Reverse Crunches10 reps, 10 reps
    11Bent Knee Crunches23 reps, 23 reps

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