http://www.womenshealthmag.com/fitness/one-dumbbell-workout - Follow link for great one dumbbell work-outs!

http://www.womenshealthmag.com/fitness/one-dumbbell-workout - Follow link for great one dumbbell work-outs!

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If youre ready to take on this lifting challenge, print out or copy the plan and head to the gym! - Arms that Slay: Weightlifting Plan for Beginners

If youre ready to take on this lifting challenge, print out or copy the plan and head to the gym! - Arms that Slay: Weightlifting Plan for Beginners

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Gym Workout : my custom printable workout by @WorkoutLabs #workoutlabs #customworkout
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One Arm Row - stand on right side of bench, 5 lb weight, lean forward and support weight on left knee on bench. Keep back level with ground, lean into left hand. Let weight hand straight down, lift to hip bending elbow and keeping high. Keep back and shoulder parallel with ground. Lower back down. 2 sets of 10 reps for each arm.

One Arm Row - stand on right side of bench, 5 lb weight, lean forward and support weight on left knee on bench. Keep back level with ground, lean into left hand. Let weight hand straight down, lift to hip bending elbow and keeping high. Keep back and shoulder parallel with ground. Lower back down. 2 sets of 10 reps for each arm.

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Move 4: Reverse Lunge with Rotation and Biceps Curl    Deadlift to High Pull    Stability-Ball Triceps Extension    Plank Hold and Single-Arm Row    Squat with Leg Abduction and Lateral Raise    Hamstring Curl with Chest Press    V-Sit Incline Press    Side Plank with Rear Fly

Move 4: Reverse Lunge with Rotation and Biceps Curl Deadlift to High Pull Stability-Ball Triceps Extension Plank Hold and Single-Arm Row Squat with Leg Abduction and Lateral Raise Hamstring Curl with Chest Press V-Sit Incline Press Side Plank with Rear Fly

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