Intermediate Dumbbell Workout

Trainer : Anne Falconer

Introduction

Warm Up
Warm up for 5 minutes before staring program. Marching, side stepping,shoulder circles, arm circles, body weight squats etc. can be included in warm up.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Squat to Shoulder Press - 2 ArmExercise310-12    
Dumbbell Row: Bent Over Staggered StanceExercise310    
Front Raises - Standing With DBExercise38-10    
1 Leg Squat – Floor Reach to External RotationExercise38    
Dumbbell Shoulder ShrugsExercise38-10    
Lunge with Bicep CurlExercise316    
Elbow Extension - Standing 2 ArmExercise38-10    
Crunch with WeightsExercise312-15    

Cool Down

Program Exercises

SQUAT TO SHOULDER PRESS - 2 ARM

Reps: 10-12 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin with feet shoulder-width apart, feet pointing straight ahead.
  • Start with dumbbells at shoulder level, palms facing forward.
  • Have an adequate drawing-in and pelvic floor activation.
Movement :
  • Perform a squat movement as deep as you can with no compensations.
  • Avoid letting the weight drop anterior to your base of support.
  • Squat up to starting position and perform a shoulder press.
  • Lower the weight slowly.
  • Other progressions: inertia progression: dumbbell, to cables, to tubing. Stable to unstable: ground to airex pad, to ½ foam roller.

DUMBBELL ROW: BENT OVER STAGGERED STANCE

Reps: 10 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand with feet in a staggered stance.
  • Grasp dumbbells, bend the knees slightly and lean forward at the hip joint between 60-90° to the floor.
  • Keep a neutral spine alignment.
  • Brace the spine by drawing the lower abdomen in and drawing the belly button in toward the spine.
Movement :
  • Adduct a shoulder blade toward the spine and pull the elbow straight back drawing the dumbbell toward the side as shown.
  • Slowly lower the barbell to the starting position.
  • Keep the wrists straight throughout the movement.
  • Maintain alignment and stability while lowering the barbell.
  • Alternate arms for the desired amount of repetitions.


Notes : 3 sets per arm. Stand up inbetween sides to rest back.

FRONT RAISES - STANDING WITH DB

Reps: 8-10 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand "tall" in neutral spine.
  • Dumbbells at side.
Movement :
  • Raise the dumbbell to the anterior.
  • Maintain neutral spine.
  • Lower to starting position under control.


1 LEG SQUAT – FLOOR REACH TO EXTERNAL ROTATION

Reps: 8 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Ensure that the client/athlete hinges well from the hips, keeps the knees slightly bent, and maintains good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, which engages the nervous system.
Movement :
  • This movement involves a combination of a 1 leg squat with opposite arm toe reach and shoulder external rotation.
  • Start standing on one leg, knee slightly bent, toe pointing straight.
  • Simultaneously perform a 1 leg squat while reaching raised arm across the body towards the planted foot As you stand back up, the arm swings back into external rotation with the elbow bent at about 90° (as shown).
  • TRAINERS: since there is no external resistance, this exercise can be done at a higher, moderate speed. This exercise should flow, use the video that accompanies this text for reference.


DUMBBELL SHOULDER SHRUGS

Reps: 8-10 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand hip width, knees bent slightly, shoulder blades retracted, with the tongue in 'swallowing' position.
  • Take a neutral grip with palms facing the body.
Movement :
  • Shrug the dumbbells (DB) upward, aiming the shoulders toward the back of the head.
  • Lower the DBs in a controlled manner.
  • Maintain optimal posture throughout the movement.


Notes : Kepp chest open and avoid lifting chin.

LUNGE WITH BICEP CURL

Reps: 16 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate core with proper drawing in and pelvic floor contraction.
Movement :
  • While maintaining total body alignment, step forward descending slowly by bending at the hips, knees, and ankles.
  • Keep most of your weight in the forward leg and avoid letting your back knee touch the ground.
  • In the deepest part of the lunge, perform a bicep curl and lower the weight slowly.
  • Use your hip and thigh muscles to push yourself up and back to the starting position.

Notes : Alternate legs, doing 16 lunges in total, 8 per leg. If biceps fatigue before legs, hold weights at sides and complete the lunges without adding curls.

ELBOW EXTENSION - STANDING 2 ARM

Reps: 8-10 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate core with proper drawing-in and pelvic floor contraction.
Movement :
  • Position feet shoulder-width apart, pointing straight ahead.
  • Start with the arms cradling the dumbbell overhead perpendicular to the ground, elbow fully extended.
  • While maintaining total body alignment, bend the elbows into flexion and keep upper arms perpendicular to the ground.
  • AVOID letting your back arch at ANYTIME.
  • TRAINERS: Watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint.
  • Other progressions :inertia progression: for dumbbells, to cable, to tubing.


CRUNCH WITH WEIGHTS

Reps: 12-15 | Sets: 3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Ensure the individual is proficient at a crunch before prescribing this exercise.
Movement :
  • Lie supine on the ground.
  • Begin with LIGHT weight.
  • Holding weight with hands as shown, roll the thoracic spine off the ground up to a crunch.
  • Lower slowly and repeat.
  • TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the breath. These are indications that the exercise is too difficult and should be regressed.


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