I’m spending more time traveling these days I needed a program that was easy to complete at home or in the hotel gym. My preferred hotel Courtyard Marriott’s generally have a flat bench with dumbbells so I found this workout over at Muscle & Strength and I’ll be giving it a 12 week cycle starting October 1st, 2013.
| Monday – Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Bench Press | 4 | 12,10,10,8 |
| Dumbbell Bench Press | 4 | 12,10,10,8 |
| Dumbbell Flys | 3 | 12 |
| Triceps | ||
| Dumbbell Skullcrusher | 3 | 12 |
| Dumbbell Tricep Kickback | 3 | 12 |
| One Arm Seated Dumbbell Extension | 3 | 12 |
Tuesday – Cardio/Run
| Wednesday – back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| One Arm Dumbbell Row | 5 | 12,10,10,8,6 |
| Bent Over Dumbbell Row | 5 | 12,10,10,8,6 |
| Dumbbell Pullover | 2 | 12,10 |
| Biceps | ||
| Incline Dumbbell Curl | 3 | 10 |
| Standing Dumbbell Curl | 3 | 10 |
| Cross Body Hammer Curl | 2 | 10 |
Thursday – Cardio/Run (Possible rest day if I do cardio on Saturday)
| Friday – Legs and Shoulders | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Dumbbell Lunge | 4 | 12,10,10,8 |
| Dumbbell Step Up | 3 | 12 |
| Dumbbell Squat | 4 | 12,10,10,8 |
| Hamstrings | ||
| Dumbbell Stiff Leg Deadlift | 4 | 12,10,10,8 |
| Calves | ||
| Seated Dumbbell Calf Raise | 2 | 15,12 |
| Dumbbell Standing Calf Raise | 2 | 12,10 |
| Shoulders | ||
| Standing Dumbbell Press | 4 | 12,10,10,8 |
| Dumbbell Lateral Raise | 3 | 12,10,10 |
| Bent Over Dumbbell Reverse Fly | 3 | 12,10,10 |
| Dumbbell Shrug | 4 | 12,10,10,8 |
Saturday and Sunday – Rest Days (Maybe Cardio on Saturday)