A friend of mine recently asked me what type of exercises could he do from home with very minimal equipment. I suggested to him that he go and get 2 15lb dumb bells and follow the following exercise program. The following exercises should be done at 3 sets per exercise with each set going to failure. This is also a 6 day per week program with the 7th day for rest. FYI – I only recommend this program for those who have workout experience, experienced a lay off and are looking to get back into shape. This program is not recommended for beginners. For beginners I recommend having set rep counts per set of between 8 – 12 reps and only workout 4 tmes per week.
Day 1
Legs
- Lunges
- Stationary Lunges
- Dumb Bell Squats
- Seated Calf Raises
Back
- Rows
- Up Right Rows
Shoulders
– Front Raises
– Lateral Raises
– Rear Raises
– Shrugs
Abs
– Crunches
Day 2
Chest
- Close position pushups
- Wide position pushups
Bi
- Dumb Bell curls
- Dumb Bell hammer curls
- Dumb Bell concentration curls
- Dumb Bell concentration hammer curls
Tris
- Dumb Bell Kickbacks
- Dumb Bell Overhead Extensions
Forearms
– Hammer Wrist Curls
– Wrist Curls
– Reverse Dumbell Curls
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