Is this dumbell routine sound

thejuggler

Can you guys have a look at this routine my wife was given for upper body and see if its up to scratch. She got it from a friend of hers so I thought I'd post it here to see what you think.

10 minute warm up - treadmill/exercise bike

BACK OF ARMS - TRICEP
2 different exercises

NO 1

1. Stand feet shoulder width apart
2. Hold dumbell by the head (roundy bit) (a light bell about 5 lbs)in one hand and extend arm above your head.
3. bend elbow and slowly let the dumbell drop down towards between the shoulder blades - then return to the starting position.
4. for extra stability support your bent elbow (the arm holding the dumbell) with your other hand.
5. you should repeat this 15 times
(15 repetitions = 1 set) and do 3 sets, so all together you should lift the weight 45 times.
6. repeat the whole thing for the other arm, do 15 on one arm the 15 on the other arm and so on.


No 2.

1. Lie down on the floor / bench
2. hold dumbell in one arm and extend arm straight up above shoulder.
3. slowly bend elbow and lower dumbell towards your ear, then return to starting position.
4. NB keep your upper arm from shoulder to elbow very still- do not allow it to drop with weight of dumbell!!!!
5. again you can support elbow of working arm with other hand.
6. 3 sets of 15 repetitions for each arm.

P.S. it is the action of straightening the arm that works the tricep muscle!!!

Chest workout.
2 Exercises with weights

No 1 - Bench Press

1. Lie down on a bench (not the floor you need to be able to drop elbows lower than your back.
2. Hold a dumbell in each hand length ways, only one end of each of the bells should be able to touch each other, start with both arms extended , dumbell directly above your boobs.
3. slowly bend elbows and the dumbells to be lowered to either side of you boobs.
4. push the dumbells back up to the starting positions.
5. again 3 sets of 15 repetitions.

N0 2 Fly
1. lie on bench, one dumbell in each hand, bells side by side arms straight
2. Keeping a slight bend in elbows slowly bring the bells out keep the arm straight through out, you should look like you are being crucified
3. Keep arms at chest level through out the exercise.
4. again 3 sets of 15 reps.

Chest exercise - no weights, works arms and shoulders too!!!!!

Push up.
1. Get down on floor on all 4's
2. arms shoulder width apart, knees together.
3. slide knees back until there is a straight line from you knees to your hip (along the outside of your thigh)
4. Bend knees and cross ankles.
5. Keep your head looking down towards the floor
6. Slowly lower your upper body until your chest is about 1 - 2 inches from the floor.
7. straighten your arms to return to starting position.
keep your back straight and your tummy pulled in through out the exercise.
8. with all exercises you should be breathing out on exertion i.e. the hard part.
9. Again 3 sets of 15 reps.

Kell

Hey,

What do you want to achieve by the execising? 15 reps of each wont build much mass with 5kg. It'll only tone yer muscles. Up the weight and lower the reps if you want mass.

Best tricep dumb bell execise I have used (and it works) is the tricep kick backs with anything up to 12kg.

Should work your shoulders too using alternate rolls i.e. dumbell in each hand back of hand out and raise from waist to shoulder level. Flies work too for shoulders, found standing up better for them though.

Oh, for a bloke, you mention bringing weights level with yer boobs lots. Care to elaborate??

K-

thejuggler

Its not for me it's for my wife and she's just starting out so I doubt if she would be capable of lifting 12Kg's in each hand.

She's looking for toning not mass anyway

Kell

Kell stands under-

not knowing much about toning the female anatomy, I would *say* that sounds about right. I might increase the weight after a couple of weeks. A friend of mine shifts about 8/12kgs in similar exercises and she is seeriously well toned.

K-

thejuggler

Thanks

logic1

The exercises you've outlined above are for primary chest and triceps.

She has no direct shoulder, bicep, trap, lat or lower back work in there.

Maybe extend the routine to include other exercises.

What kind of split will she be running?

Has she some lower body work aswell?

.logic.

thejuggler

Well she's only using dumbells which probably limits the range of exercises she could do. What others would you recommend?

logic1

No it won't limit her at all.

Triceps:

kickbacks
overhead tricep extension
incline tricep extension
one arm tricep extension

Biceps:

curl
incline curl
preacher curl
concentration curl

Shoulders:

front raise
shoulder press
lateral raise
upright row
rear lateral raise

Traps:

shrug

Back:

bent over row
lying row

Chest:

flyes
dumbell press
incline dumbell press
pullover

Hips and Quads:

lunge
rear lunge
squat
step ups

Calves:

Single leg calf raise

.logic.

Benbaz

Hey Logic, What's a "Rear Lunge"???

logic1

Originally posted by Benbaz
Hey Logic, What's a "Rear Lunge"???

You don't want to know. It's kinky...

j/k

It's the same as a front lunge but instead of stepping forward you step back.

.logic.

Benbaz

Yeah I know, it does sound a bit on the Christina Aguilera side of things alright!!!



Does it make much if any difference going forward or backwards??

I can see this thread delving deep into the pits of smuttiness!!

B.

logic1

They both do much the same job, just depends which one you're more comfortable with.

A longer lunge emphasizes the glutes and shorter hits the quads.

.logic.