https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1en-USTelligent Community 11 Non-Productionhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1Fri, 28 Apr 2017 10:41:53 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:89bd712f-d0ad-4a2c-874d-a257ca150fb2Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1#commentsCurrent Revision posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 10:41:53 AM<br /> <p>This dumbbell workout is divided into <strong>traditional bodybuilding splits</strong> where you will be targeting certain body parts during each workout with a full body dumbbell workout on Saturdays. &nbsp;Each of these dumbbell-only workouts should last around 45 minutes and can be completed with one set of dumbbells (something you can curl around 12 times).</p> <p>The SixPackSmackdown dumbbell only workout program #1 is intended to be a<strong> 4-week program</strong>. &nbsp;You do the workouts below on the day specified for four weeks straight.</p> <hr /> <div id="accordion"> <h3>Monday - Chest, Back &amp; Core</h3> <div> <p><strong>1. &nbsp;3 Set Giant Set with 30 second rest in between sets</strong></p> <ul> <li>Push-ups- 1 minute max reps</li> <li>Dumbbell Row &ndash; 15 reps each arm</li> <li>Body Squats &ndash; 1 minute &nbsp;max reps</li> <li>Plank Hold- 1 minute&nbsp;<br /><br /></li> </ul> <p><strong>2. &nbsp;3 Set Giant Set</strong></p> <ul> <li>Floor Press: &nbsp;15 Reps</li> <li>DB Pullover:&nbsp;15-20 Reps</li> <li>Step-Back Lunges:1 minute max reps</li> <li>Crunches: 1 minute max reps<br /><br /></li> </ul> <p><strong>3. &nbsp;10 Minutes As Many Rounds as Possible</strong></p> <ul> <li>10 Push-Ups</li> <li>20 Crunches</li> <li>15 Air Squats</li> </ul> <p><em>*Most will use a 10 - 20# dumbell for this workout.</em></p> </div> <h3>Tuesday - Arms, Shoulders, Legs, Core</h3> <div> <p><strong>3 Rounds with 1:00 rest between rounds</strong></p> <ul> <li>Shoulder Press - 15 reps</li> <li>Tricep Extensions&nbsp;&ndash;&nbsp;30 reps</li> <li>Bicep Curls&nbsp; &ndash;&nbsp;20 reps</li> <li>Lunges -&nbsp;20 reps per leg</li> <li>Weighted crunches -&nbsp;20 reps</li> </ul> <p><strong>Then...</strong></p> <p><strong>3 Rounds with 1:00 rest between rounds</strong></p> <ul> <li>Diamond Push-Ups - 20 reps</li> <li>Arnold Press - 15 reps</li> <li>Bicep Curls&nbsp; &ndash; 20 reps</li> <li>Squats - 25 reps</li> <li>Weighted crunches - 20 reps&nbsp;</li> </ul> <p>Then...</p> <p><strong>2-3 Rounds with 1:00 rest between rounds</strong></p> <ul> <li>Concentration Curls - 15 reps per arm</li> <li>Front Raise - 15 reps</li> <li>Tricep Kickbacks - 12 reps per arm</li> </ul> <p>&nbsp;</p> </div> <h3>Wednesday</h3> <div> <p>Coming Soon</p> </div> <h3>Thursday</h3> <div> <p>Coming Soon</p> </div> <h3>Friday</h3> <div> <p>Coming Soon</p> </div> <h3>Saturday</h3> <div> <p>Coming Soon</p> </div> <h3>Sunday</h3> <div> <p>Coming Soon</p> </div> </div><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1/revision/6Wed, 26 Apr 2017 19:50:45 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:89bd712f-d0ad-4a2c-874d-a257ca150fb2Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1#commentsRevision 6 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 7:50:45 PM<br /> <p>This dumbbell workout is divided into <strong>traditional bodybuilding splits</strong> where you will be targeting certain body parts during each workout with a full body dumbbell workout on Saturdays. &nbsp;Each of these dumbbell-only workouts should last around 45 minutes and can be completed with one set of dumbbells (something you can curl around 12 times).</p> <p>The SixPackSmackdown dumbbell only workout program #1 is intended to be a<strong> 4-week program</strong>. &nbsp;You do the workouts below on the day specified for four weeks straight.</p> <hr /> <div id="accordion"> <h3>Monday - Chest, Back &amp; Core</h3> <div> <p><br /><strong>1. &nbsp;3 Set Giant Set with 30 second rest in between sets</strong></p> <ul> <li>Push-ups- 1 minute max reps</li> <li>Dumbbell Row &ndash; 15 reps each arm</li> <li>Body Squats &ndash; 1 minute &nbsp;max reps</li> <li>Plank Hold- 1 minute&nbsp;<br /><br /></li> </ul> <p><strong>2. &nbsp;3 Set Giant Set</strong></p> <ul> <li>Floor Press: &nbsp;15 Reps</li> <li>DB Pullover:&nbsp;15-20 Reps</li> <li>Step-Back Lunges:1 minute max reps</li> <li>Crunches: 1 minute max reps<br /><br /></li> </ul> <p><strong>3. &nbsp;10 Minutes As Many Rounds as Possible</strong></p> <ul> <li>10 Push-Ups</li> <li>20 Crunches</li> <li>15 Air Squats</li> </ul> <p><em>*Most will use a 10 - 20# dumbell for this workout.</em></p> </div> <h3>Tuesday</h3> <div> <p>Coming Soon</p> </div> <h3>Wednesday</h3> <div> <p>Coming Soon</p> </div> <h3>Thursday</h3> <div> <p>Coming Soon</p> </div> <h3>Friday</h3> <div> <p>Coming Soon</p> </div> <h3>Saturday</h3> <div> <p>Coming Soon</p> </div> <h3>Sunday</h3> <div> <p>Coming Soon</p> </div> </div><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1/revision/5Wed, 26 Apr 2017 19:49:42 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:89bd712f-d0ad-4a2c-874d-a257ca150fb2Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1#commentsRevision 5 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 7:49:42 PM<br /> <p>This dumbbell workout is divided into <strong>traditional bodybuilding splits</strong> where you will be targeting certain body parts during each workout with a full body dumbbell workout on Saturdays. &nbsp;Each of these dumbbell-only workouts should last around 45 minutes and can be completed with one set of dumbbells (something you can curl around 12 times).</p> <p>The SixPackSmackdown dumbbell only workout program #1 is intended to be a<strong> 4-week program</strong>. &nbsp;You do the workouts below on the day specified for four weeks straight.</p> <hr /> <div id="accordion"> <h3>Monday</h3> <div> <p><strong>Chest, Back &amp; Core (10#-20# dumbbell)<br /></strong><br /><strong>1. &nbsp;3 Set Giant Set with 30 second rest in between sets</strong></p> <ul> <li>Push-ups- 1 minute max reps</li> <li>Dumbbell Row &ndash; 15 reps each arm</li> <li>Body Squats &ndash; 1 minute &nbsp;max reps</li> <li>Plank Hold- 1 minute&nbsp;<br /><br /></li> </ul> <p><strong>2. &nbsp;3 Set Giant Set</strong></p> <ul> <li>Floor Press: &nbsp;15 Reps</li> <li>DB Pullover:&nbsp;15-20 Reps</li> <li>Step-Back Lunges:1 minute max reps</li> <li>Crunches: 1 minute max reps<br /><br /></li> </ul> <p><strong>3. &nbsp;10 Minutes As Many Rounds as Possible</strong></p> <ul> <li>10 Push-Ups</li> <li>20 Crunches</li> <li>15 Air Squats</li> </ul> </div> <h3>Tuesday</h3> <div> <p>Coming Soon</p> </div> <h3>Wednesday</h3> <div> <p>Coming Soon</p> </div> <h3>Thursday</h3> <div> <p>Coming Soon</p> </div> <h3>Friday</h3> <div> <p>Coming Soon</p> </div> <h3>Saturday</h3> <div> <p>Coming Soon</p> </div> <h3>Sunday</h3> <div> <p>Coming Soon</p> </div> </div><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1/revision/4Wed, 26 Apr 2017 19:45:58 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:89bd712f-d0ad-4a2c-874d-a257ca150fb2Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1#commentsRevision 4 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 7:45:58 PM<br /> <p>This dumbbell workout is divided into <strong>traditional bodybuilding splits</strong> where you will be targeting certain body parts during each workout with a full body dumbbell workout on Saturdays. &nbsp;Each of these dumbbell-only workouts should last around 45 minutes and can be completed with one set of dumbbells (something you can curl around 12 times).</p> <p>The SixPackSmackdown dumbbell only workout program #1 is intended to be a<strong> 4-week program</strong>. &nbsp;You do the workouts below on the day specified for four weeks straight.</p> <hr /> <div id="accordion"> <h3>Monday</h3> <div> <p><strong>Chest, Back &amp; Core (10#-20# dumbbell)<br /></strong><br />3 Set Giant Set with 30 second rest in between sets</p> <ol> <li>Push-ups- 1 minute max reps</li> <li>Dumbbell Row &ndash; 15 reps each arm</li> <li>Body Squats &ndash; 1 minute &nbsp;max reps</li> <li>Plank Hold- 1 minute&nbsp;<br /><br /></li> </ol> </div> <h3>Tuesday</h3> <div> <p>Coming Soon</p> </div> <h3>Wednesday</h3> <div> <p>Coming Soon</p> </div> <h3>Thursday</h3> <div> <p>Coming Soon</p> </div> <h3>Friday</h3> <div> <p>Coming Soon</p> </div> <h3>Saturday</h3> <div> <p>Coming Soon</p> </div> <h3>Sunday</h3> <div> <p>Coming Soon</p> </div> </div><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1/revision/3Wed, 26 Apr 2017 19:31:48 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:89bd712f-d0ad-4a2c-874d-a257ca150fb2Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1#commentsRevision 3 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 7:31:48 PM<br /> <p>This dumbbell workout is divided into <strong>traditional bodybuilding splits</strong> where you will be targeting certain body parts during each workout with a full body dumbbell workout on Saturdays. &nbsp;Each of these dumbbell-only workouts should last around 45 minutes and can be completed with one set of dumbbells (something you can curl around 12 times).<br /><br /></p> <p>The SixPackSmackdown dumbbell only workout program #1 is intended to be a<strong> 4-week program</strong>. &nbsp;You do the workouts below on the day specified for four weeks straight.</p> <hr /> <div id="accordion"> <h3>Monday</h3> <div> <p>Coming Soon</p> </div> <h3>Tuesday</h3> <div> <p>Coming Soon</p> </div> <h3>Wednesday</h3> <div> <p>Coming Soon</p> </div> <h3>Thursday</h3> <div> <p>Coming Soon</p> </div> <h3>Friday</h3> <div> <p>Coming Soon</p> </div> <h3>Saturday</h3> <div> <p>Coming Soon</p> </div> <h3>Sunday</h3> <div> <p>Coming Soon</p> </div> </div><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1/revision/2Wed, 26 Apr 2017 19:30:05 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:89bd712f-d0ad-4a2c-874d-a257ca150fb2Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1#commentsRevision 2 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 7:30:05 PM<br /> <p>This dumbbell workout is divided into traditional bodybuilding splits where you will be targeting certain body parts during each workout with a full body dumbbell workout on Saturdays. &nbsp;Each of these dumbbell-only workouts should last around 45 minutes and can be completed with one set of dumbbells (something you can curl around 12 times).<br /><br /></p> <hr /> <div id="accordion"> <h3>Monday</h3> <div> <p>Workout</p> </div> <h3>Tuesday</h3> <div> <p>Workout</p> </div> <h3>Wednesday</h3> <div> <p>Workout</p> </div> <h3>Thursday</h3> <div> <p>Workout</p> </div> <h3>Friday</h3> <div> <p>Workout</p> </div> <h3>Saturday</h3> <div> <p>Workout</p> </div> <h3>Sunday</h3> <div> <p>Workout</p> </div> </div><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1/revision/1Wed, 26 Apr 2017 19:24:39 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:89bd712f-d0ad-4a2c-874d-a257ca150fb2Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/54/dumbbell-only-workout-program-1#commentsRevision 1 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 7:24:39 PM<br /> <div id="accordion"> <h3>Monday</h3> <div> <p>Workout</p> </div> <h3>Tuesday</h3> <div> <p>Workout</p> </div> <h3>Wednesday</h3> <div> <p>Workout</p> </div> <h3>Thursday</h3> <div> <p>Workout</p> </div> <h3>Friday</h3> <div> <p>Workout</p> </div> <h3>Saturday</h3> <div> <p>Workout</p> </div> <h3>Sunday</h3> <div> <p>Workout</p> </div> </div><div style="clear:both;"></div>