Dumbbell/free Weight Workout Worksheet printable pdf download

Dumbbell/free Weight Workout Worksheet

Dumbbell/Free Weight Workout

This six week program is a basic strength training program that can be used with dumbbells and/or free weights. This

program has been created to target all the main muscle groups of the body. This program could be used by those new to lifting or

the more experienced lifter. If you so choose, you could perform these exercises in a circuit to work your cardiovascular system as

well. This program should be conducted three times a week on non-consecutive days (i.e. M, W, F or T, Th, S).

1. Try to perform the exercises in the order listed if possible to ensure a more efficient workout. Workouts are listed in order

from the larger core muscle group exercises to the smaller body part group exercises.

2. Use a weight that is manageable yet will bring you close to failure on or before the listed repetitions for that exercise.

3. If training in a traditional style:

 Perform one set of the exercise

 Rest approximately 2 minutes

 Perform your second set

 Rest approximately 2 minutes

 Complete the third set

 Move on to the next exercise and repeat

If you prefer to perform this exercise circuit-style which will also challenge your cardiovascular system

 Perform one set of each exercise with as little rest between exercises as possible

 Once you have completed all of the exercises listed, rest 2 minutes and complete the circuit again

 Rest another 2 minutes and complete the circuit a third time

NOTE: Those of you who are lifting for the first time should use a lighter weight on your first day. As you progress throughout

the program, gradually increase your weight until you reach a weight that is heavy enough to get close to failure by the

repetition number listed on each workout.

Dumbbell/free Weight Workout Worksheet