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intermediate workout 100%

SPLIT #1 Exercise - UPPER BODY Barbell Bench Press Sets 4 sets Reps 6 Reps Incline Dumbbell Bench Press One Arm Dumbbell Rows Pull Ups/ Lat pulldowns Standing OHP (Overhead Press) Dumbbell or Barbell Tricep Cable Pushdowns Dumbbell Bicep Curls 3 sets 3 sets 3 sets 4 sets 8 reps 10 reps 10 reps 6 reps 3 Sets 3 sets 12 reps 12 reps Exercise - LOWER BODY Sets Barbell Squats 3 Working sets Deadlifts (Conventional or 3 Working Sets Sumo) Hamstring Curls (Seated or 4 sets Lying) Leg Press 3 sets Reps 6 reps (Same weight) 5 reps (Same heavy weight) 12 reps Standing Calf raises 5 sets 10-15 reps (Increase weight every set) 10 reps Exercise - DELTS AND ARMS Cable Lateral Raises Reverse deck flyes Supinated Dumbbell Bicep Curls HIGH PULLEY CABLE BICEP CURLS Dumbbell Preacher Curls Close Grip bench press Overheadcable tricep extension Tricep Cable pushdowns Sets 3 sets 3 sets 3 sets 2 sets Reps 12 reps 12 reps 10 reps 10 reps 3 sets 3 sets 3 sets 2 sets 10 reps 10 reps 10 reps 12 reps SPLIT #2 PUSH WORKOUT Incline Dumbbell Bench press (3 sets 6-10 reps) Decline Dumbbell Bench Press (3 sets 6-10 reps) Pec Dec Flyes (3 sets 10-12 reps)/ Cable crossover upper chest (If you have weak upper chest) Dumbbell/Cable Lateral Raises (4 sets 10-12 reps) Rear delt Flyes (3 sets 10-12 reps) Tricep Cable Pushdowns (2 sets 10-12 reps) Overhead Cable extensions (2 sets 8-10 reps) PULL WORKOUT Bent over dumbbell Rows (4 sets 6-10 reps) Pull ups/chin ups/ lat pul downs (3 sets 8-10 reps) Seated Cable rows (3 sets 10-12 reps) Straight arm cable pullovers/lat pullins (3 sets 10-12 reps) Barbell/Dumbell Shrugs (3 sets 8 reps) Incline bench Dumbbell Bicep Curls (3 sets 10 reps) Cable bicep curls (2 sets 10 reps) ****For the lower body workout, you can follow the leg workout from the first workout split.

https://www.pdf-archive.com/2016/08/30/intermediate-workout/

30/08/2016 www.pdf-archive.com

Female fitness 96%

Upper Body - 1 Flat bench Barbell Press (3 sets 8-10 reps) Bent over dumbbell rows (3 sets 8-10 reps) Incline dumbbell chest press (2 sets 8-10) Prone grip lat pulldowns (2 sets 10-12 reps) Dumbbell Shoulder Press (2 sets 8-10 reps) Cable lateral Raises (2 sets 10-12 reps) Tricep cable pushdowns (2 sets 12-15 reps) Dumbbell Bicep curls (2 sets 12-15 reps) Day 2:

https://www.pdf-archive.com/2016/11/08/female-fitness/

08/11/2016 www.pdf-archive.com

bestshoulderexercisesformass-150406103508-conversion-gate01 96%

Dumbbell Shoulder Press  Sit on a bench with a dumbbell in      each hand, keeping good posture and a tight core with your palms facing forward The starting position is with your arms at the height of our shoulders Raise the dumbbells above our head by extending our arms Bring your arms closer together at the top of the movement Pause briefly at the top of the movement before lowering the weight to the starting position This movement can also be performed on an incline bench Barbell Shoulder Press  Set up on a bench with a barbell     rack, gripping the bar a few inches outside shoulder width Lift the bar off the rack and set up in the starting position at the height of your shoulders Keep your core tight and maintain good posture Raise the bar over your head by straightening your arms Pause for a moment at the top of the movement before returning to the starting position One Arm Dumbbell Shoulder Press  Stand with a straight back and     a tight core, feet shoulder width apart Take a dumbbell in your hand and lift it with a bent elbow to shoulder height Push the dumbbell overhead until your arm is fully extended overhead Lower the weight to the starting position Repeat the movement for both arms Front Raises       Stand with your feet shoulder width apart, core tight and your back straight Take a dumbbell in each hand with an overhand grip The starting position is with the weight at waist height with elbows very slightly bent Raise your left arm until the weight is in line with your shoulder, keeping the arm straight Pause briefly at the top of the movement, before lowering the weight to the starting position in a controlled manner Repeat the movement with your right arm

https://www.pdf-archive.com/2015/08/04/bestshoulderexercisesformass-150406103508-conversion-gate01/

04/08/2015 www.pdf-archive.com

BEGINNER.PDF 95%

UPPER/LOWER SPLIT X 2 FULL BODY #1 BARBELL BENCH PRESS [3 SETS X 6 REPS] STANDING OVERHEAD PRESS [3 SETS X 6 REPS] BENT OVER ROWS [3 SETS X 6 REPS] BARBELL SQUATS [4 SETS X 5 REPS] ROMANIAN DEADLIFTS [3 SETS X 8 REPS] FULL BODY #2 DEADLIFT - SUMO OR CONVENTIONAL [3 SETS X 5 REPS] LUNGES/STEP UPS [3 SETS X 10 REPS] BENT OVER ROWS/PULL UPS [4 SETS X 8 REPS] BARBELL/DUMBBELL BENCH PRESS [4 SETS X 8 REPS] SHOULDER PRESS (OHP) [3 SETS X 8 REPS] FULL BODY #3 INCLINE BENCH PRESS BARBELL/DUMBBELL [3 SETS X 8] PEC DECK FLYES [3 SETS X 10 REPS] ONE ARM DUMBBELL ROWS [3 SETS X 10 REPS] LAT PULL INS [3 SETS X 10 REPS] SQUATS [3 SETS X 6 REPS] LEG CURLS SEATED/LYING [3 SETS X 10 REPS] WHAT ABOUT ABDOMEN TRAINING?

https://www.pdf-archive.com/2016/08/23/beginner/

23/08/2016 www.pdf-archive.com

6 Week Summer Shred 91%

6 WEEK SUMMER SHRED MONDAY (Chest, Triceps, and Abs) Week 1 Fitness Worldwide Customer Week 2 Week 3 Week 4 Week 5 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT Flat Bench Press Incline Dumbbell Press Flat Dumbbell Fly's Decline Press (machine if available) 4 Medium 15/12/10/8 5 Heavy 5 4 Medium 15/12/10/8 4 Medium 15/12/10/8 5 Heavy 5 4 Medium 10 3 Heavy 10 4 Medium 10 4 Medium 10 3 Heavy 10 3 Light 10 4 Medium 15 3 Light 10 3 Light 10 4 Medium 15 3 Medium 15 3 Heavy 10 3 Medium 15 3 Medium 15 3 Heavy 10 Skull Crushers 4 4 Medium 15 10 4 Medium 10 12 4 Medium 10 12 4 Medium Medium 15 10 4 Medium 15 10 15 4 3 3 Medium 15 4 3 3 Triangle Grip Pushdowns Wire Kick Backs Overhead Dumbbell Extension TUESDAY (Back and Biceps) Medium 3 Light 3 Heavy 15 10 4 Medium 3 Light 4 Light 10 Heavy 15 10 Light 4 Medium 3 Light 4 Light 10 REPS Heavy 15 10 Light SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS Deadlift Wide Bar Lat Pulldowns Low Pulls (Close Grip) Dumbbell Rows Straight Arm Lat Pulldowns 4 Medium 10 5 Heavy 5 4 Medium 10 5 Heavy 5 4 Medium 10 4 Medium 10 4 Light 15 4 Medium 10 4 Light 15 4 Medium 10 4 Heavy 8 4 Medium 10 4 Heavy 8 4 Medium 10 4 Heavy 8 3 Medium 12 3 Medium 10 3 Medium 12 3 Medium 10 3 Medium 12 3 Medium 15 4 Medium 10 3 Medium 15 4 Medium 10 3 Medium 15 Standing Dumbbell Curl Preacher Curl Rope Wire Curls EZ Bar 21's 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 4 Light 15 4 Medium 10 4 Light 15 4 Medium 10 4 Light 15 3 Medium 10 4 Light 15 3 Medium 10 4 Light 15 3 Light 21 4 Light 21 3 Light 21 4 Light 21 3 Light 21 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS 4 Medium 10 5 Heavy 5 4 Medium 10 5 Heavy 5 4 Medium 10 4 Medium 10 4 Light 15 4 Medium 10 4 Light 15 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 3 Medium 10 3 Medium 10 3 Medium 10 3 Medium 10 3 Medium 10 3 Medium 15 4 Medium 10 3 Medium 15 4 Medium 10 3 Medium 15 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS 4 Medium 10 5 Heavy 5 4 Medium 10 5 Heavy 5 4 Medium 10 4 Medium 10 4 Light 15 4 Medium 10 4 Light 15 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 4 Medium 10 Wednesday (Rest/HIIT Cardio/Abs) Thursday (Legs) Squats Leg Press Quad Extensions Hamstring Curls Calf Raises Friday (Rest/HIIT Cardio/Abs) Saturday (Shoulders and Traps) Clean and Press Arnold Press Side Lateral Raises Weight Training Template © 2017 by Vertex42.com

https://www.pdf-archive.com/2018/05/12/6-week-summer-shred/

12/05/2018 www.pdf-archive.com

Workout Log Pages 3x4 89%

Flat Bench Press (Center Total) Warm Up Set1 (10) Set2 (8) Set3 (6) Seated Cable Rows Set Set Set Incline Dumbell Press ( Upper) Set Set Set Wide-Grip Lat Pulldown (Upper) Set Set Set Dumbell Flyes - Drop Sets ( Middle) Set Set Set Dumbbell Straight Arm Pullover (Lower) Set Set Set                 Nutrition:

https://www.pdf-archive.com/2015/10/23/workout-log-pages-3x4/

23/10/2015 www.pdf-archive.com

Workout 88%

10 Pull Ups 10 Dumbbell Thrusters 20 Flutter Kicks Rest Remainder of Minute RUN/WALK:

https://www.pdf-archive.com/2018/01/03/workout/

03/01/2018 www.pdf-archive.com

Lore's Workout Plan 85%

Triceps Dumbbell Bench Press 3 sets, 12-14 reps Dumbbell Incline Bench Press 3 sets, 12-14 reps Incline Chest Flyes 3 sets, 12-14 reps Triceps Pushdowns 3 sets, 12-14 reps Dips + Pushup Supersets 3 sets, 12-14 reps Legs Squats 3 sets, 10-12 reps Leg Curl Machine 3 sets, 12-14 reps Leg Extension Machine 3 sets, 12-14 reps Dumbbell Lunges 2 sets to failure Shoulders Shoulder Press 3 sets, 12-14 reps Side Lateral Raises 3 sets, 12-14 reps Standing Front Barbell Raise 3 sets, 12-14 reps Calf Raise Machine 3 sets 14-16 reps

https://www.pdf-archive.com/2017/09/25/lore-s-workout-plan/

25/09/2017 www.pdf-archive.com

GetStacked14 83%

8-10 reps Each Arm (Video on Feature) Dumbbell Pullovers:

https://www.pdf-archive.com/2016/08/05/getstacked14/

05/08/2016 www.pdf-archive.com

GymStoppaniShortcutToSizeV5BodybuildingGym 82%

3 sets of 12-15 reps, Rest-pause on final set Incline Dumbbell Flyes:

https://www.pdf-archive.com/2018/02/14/gymstoppanishortcuttosizev5bodybuildinggym/

13/02/2018 www.pdf-archive.com

www-fitness-china-com-flat-bench-press 79%

Support your Dumbbell or barbell workout with a high-quality utility flat bench.

https://www.pdf-archive.com/2019/07/24/www-fitness-china-com-flat-bench-press/

24/07/2019 www.pdf-archive.com

planoGym 77%

- Incline dumbbell chest press (3 sets x 8-12 reps + 1 set drop);

https://www.pdf-archive.com/2016/07/05/planogym/

05/07/2016 www.pdf-archive.com

Feed Your Core 71%

Lying on their backs with their knees bent at a 90 degree angle, participants will hold a light to mid weight dumbbell in their hands, as if about to do a chest press.

https://www.pdf-archive.com/2015/12/02/feed-your-core/

02/12/2015 www.pdf-archive.com

Feed Your Core 70%

Lying on their backs with their knees bent at a 90 degree angle, participants will hold a light to mid weight dumbbell in their hands, as if about to do a chest press, but will then perform crunches.

https://www.pdf-archive.com/2015/12/02/feed-your-core-1/

02/12/2015 www.pdf-archive.com

TheRedTeaDetox-Free 67%

�������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������120 Timing your Resistance Training Workouts �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������120 Get Started with Goblet Squats ����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������121 Move on to Dumbbell Inclined Bench Presses ���������������������������������������������������������������������������������������������������������������������������������������������������������������������� 122 Keep Moving with Bent Over Rows ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 122 Do Dumbbell Upright Rows ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������ 123 Tips for Getting Started and Creating Fat-Blasting Momentum ������������������������������������������������������������������������������������������������������������������������������� 123 Here’s what your workout should look like:

https://www.pdf-archive.com/2018/04/18/theredteadetox-free/

18/04/2018 www.pdf-archive.com

ELFFIS GYM AND DIET (v4) 62%

As I said I only have a home gym so I do a lot of barbell and dumbbell exercises or basic body weight exercises.

https://www.pdf-archive.com/2017/06/21/elffis-gym-and-diet-v4/

21/06/2017 www.pdf-archive.com

mozilla 61%

0 20 squat w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ bench w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ stiff legged deadlift w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ calf raises w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ barbell rows w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ overhead press w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ chin ups w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ dumbbell shrugs w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ dumbbell curls w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ triceps extension w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ crunches w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ cardio mood, before and after workout[0-10] Notes 19 18 17 16 16 15 14 13 12 11 10 9 9 8 7 6 5 5 5 5 10 15 20

https://www.pdf-archive.com/2018/01/27/mozilla/

27/01/2018 www.pdf-archive.com

newsletter-October 17 pdf 56%

PLEASE BE WELL a newsletter about health &

https://www.pdf-archive.com/2017/10/19/newsletter-october-17-pdf/

19/10/2017 www.pdf-archive.com

NATURAL FITNESS PROGRAM - DRAFT 47%

barbell bench press cable fly incline barbell bench press pullups lat pulldown bent over barbell row t-bar row single arm dumbbell row power clean power snatch seated row kettle bell sumo deadlift high-pull barbell sumo deadlift high- SHOULDERS:

https://www.pdf-archive.com/2015/12/15/natural-fitness-program-draft/

15/12/2015 www.pdf-archive.com

cosplay fitness 45%

Resistance is resistance, whether internal (your own body) or external (dumbbell, sandbag, whatever).

https://www.pdf-archive.com/2017/04/22/cosplay-fitness/

22/04/2017 www.pdf-archive.com