This PDF/printout was generated using Estbeins . Get access at www.fitnessbuilder.com.

printed 01/10/15 04:20PM

Estbeins Andres

My Estbeins Workout

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

1 Dumbbell: Workout 2

Using only one dumbbell you can get complete workouts thattargets all the major muscle groups and will increase strength,build lean muscle and speed up weight loss.

For each exercise, perform 3 sets of 12 repetitions, resting 60seconds between sets.Use a challenging weight that allows you to complete all reps. Ifthe weight is too easy, slightly increase it. If its too hard, slightlydecrease it.

Goblet Squat

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holding onedumbbell in both hands atchest height with your feet flat,shoulder-width apart.2 - Lower your body towardthe floor, sending your hipsback and down and bendingyour knees.3 - Push through your heels toreturn to the start position,keeping your back flat andhead up throughout themovement.Equipment Sub: Plate,Kettlebell

Uni Flat Fly

Che

st

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on a flat bench withone dumbbell straight up overyour chest.2 - Lower the dumbbell outand away from your body tothe side, down to shoulderlevel.3 - Raise the dumbbell backup over your chest, keeping,your arm straight throughout.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Page 1 of 3

This PDF/printout was generated using Estbeins . Get access at www.fitnessbuilder.com.

printed 01/10/15 04:20PM

Estbeins Andres

My Estbeins Workout

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

1 Dumbbell: Workout 2

Uni Stiff Leg Deadlift

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holding adumbbell in one hand with thesame side foot raised slightlyoff the floor.2 - Lower the dumbbelltowards the floor, shifting yourhips back and keeping yourfoot raised and back flat.3 - Push off the standing footto return to the uprightposition.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell

Uni Prone Row

Bac

kSets Reps Weight Notes

1

2

3

4

5

6

1 - Lie face down on an inclinebench holding one dumbbellat your side with your armstraight and your palm facingin.2 - Lift the dumbbell up to theside of your chest with yourelbow traveling backwards.• Lower the dumbbell back toa straight arm position.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell,Plate

Concentration Curl

Bic

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit on a bench holding adumbbell with your elbowresting on your inner thigh andyour arm straight.2 - Raise the dumbbell up toyour shoulder, bending at theelbow.• Keep your elbow on yourinner thigh throughout.• Complete all reps on oneside before switching to theother side.Equipment Sub: Cable

Uni Lateral Raise

Sho

ulde

rs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holding onedumbbell at your side withyour arm straight.2 - Raise the dumbbell up andoutward to the side toshoulder height, keeping yourarm straight or with a slightbend at the elbow.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Page 2 of 3

This PDF/printout was generated using Estbeins . Get access at www.fitnessbuilder.com.

printed 01/10/15 04:20PM

Estbeins Andres

My Estbeins Workout

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

1 Dumbbell: Workout 2

Uni Extension

Tric

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit on a bench holding adumbbell in one handoverhead with your armstraight.2 - Lower the dumbbell downbehind your head, bending atthe elbow.3 - Raise the dumbbell backup overhead, extending yourarm.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Torso Twist

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

• Stand upright facing to thefront holding a dumbbell inboth hands with your armsextended out in front atshoulder height.1 - Twist your body to oneside, turning your head,shoulders and hips andmoving your feet.2 - Twist back to the oppositeside, allowing your hips andfeet to move.Equipment Sub: Med Ball,PlateProne Uni Rear Delt Row

Sho

ulde

rs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie face down on an inclinebench holding one dumbbellat your side, arm straight andpalm facing in.2 - Lift the dumbbell up andoutward to shoulder height,keeping your arm straight.• Lower the dumbbell back tothe start position, keepingyour arm straight.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Feet Up Crunch

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your back with yourknees bent and feet raised,holding a dumbbell up overyour chest with your armsstraight.2 - Lift your head andshoulders off the floor,keeping your feet raised andarms straight.• Lower your head andshoulders and repeat.Equipment Sub: Plate, MedBall

Page 3 of 3