Dumbell Rack

Chef Hungus Exercises

Hey Hungus!

I’ve put a two day routine together for you. If you get sick of any of the exercises just let me know. Just remember 3 hours over one hole week isn’t that much time. We are getting you Bat Cave ready.

Day One

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Day Two

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Workout should take about 45 minutes.

Below are the other dumbbell exercises you can work on once you get yourself a bench.

Chest Dumbbell Exercises
– flat bench dumbbell press
– incline bench dumbbell press
– decline bench dumbbell press
– dumbbell flyes (flat/incline/decline bench)

Back Dumbbell Exercises
– deadlifts
– single arm bent over rows
– double arm bent over rows
– lying row

Biceps Dumbbell Exercises
– standing dumbbell curls
– seated dumbbell curls
– incline dumbbell curls
– preacher curls (if you have a preacher curl bench)
– concentration curls
– hammer curls

Triceps Dumbbell Exercises
– single arm overhead tricep extensions (can also be done with both arms)
– dumbbell skull crushers (flat, incline or decline bench)
– tricep kickbacks

Shoulders Dumbbell Exercises
– seated dumbbell press (can also be done standing)
– arnold press
– front raises
– lateral raises
– shrugs

Legs Exercises Dumbbell Exercises
– squats
– lunges
– stiff legged deadlifts
– calf raises

REMEMBER TO GO HARD OR STAY HOME!