The Triple O Workout Plan

Wide Row

• Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position.
• Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause.
• Breathe out when lifting the dumbbells and breathe in when returning to starting position.

Bent Over Row

• Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
• Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause.
• Try to keep your back straight throughout. Only the arm should move.

Kneeling One Arm Row

• Put your knee and hand on a bench and grab a dumbbell with your other hand.
• Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
• Breathe out when raising the dumbbell and in when returning to starting position.

One Arm Row

• Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended).
• Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Alternate hands when set is completed.
• Try to keep your back straight throughout. Only the arm should move.

Dead Lift

The dumbbell deadlift is one of the most efficient dumbbell back exercises that you can do. The reason, is that the dumbbell deadlift not only exercises the back but also most of the major muscle groups.

• Stand up and grab a dumbbell with each of your hands.
• Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause.
• Breathe in when lowering and breathe out when returning to starting position.

Stiff Legged Dead Lift

• Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
• Raise your upper body until you are standing and lower it back after a short pause.
• Try to keep your arms straight throughout by keeping the same small arch in your elbows.

Bend to Opposite Foot

• Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
• Lift the dumbbell up until you are standing up and lower it back after a short pause.
• Keep a slight arch in your knees throughout.

Twisting Bend to Opposite Foot

• Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees slightly bent).
• Lift the dumbbells up until you are standing up and lower them back but to the other foot. Alternate sides.
• Keep a slight arch in your knees throughout.

Back Fly

• Lie down on your chest on the bench and grab two dumbbells with your hands, elbows at 90 degree angles.
• Raise the dumbbells until your arms are parallel to the ground and lower them back after a short pause.
• Breathe out when pulling the dumbbells and breathe in when lowering them back.

 

Weighted Crunch

• Lie down on your back on a bench and hold a dumbbell on top of your chest.
• Raise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.
• To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

Weighted Leg Raise

• Lie down with your back on the bench, hands gripping the sides of it and hold a dumbbell between your feet.
• Raise your legs up until they are perpendicular to the floor and lower them back after a short pause.
• Try to keep your legs extended by keeping your knees at the same angle.

Dumbbell Side Bend

• Hold a dumbbell with one hand along the side of your body.
• Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.
• Be careful not to tilt your upper body too far sideways where it may be difficult to bring it

Master Ab workouts

Armor Ab workouts

Ripper Ab workouts

Squat

• Stand up and hold one dumbbell with both hands in front of your thighs.
• Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Reverse Lunge

• Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.
• Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Stationary Lunge

• Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.
• Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Side Lunge

• Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other.
• Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause.
• Keep your back straight throughout.

Dumbbell Swing Through

• Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles.
• Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause.
• Keep your back straight throughout.

Stiff Legged Dead Lift

• Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
• Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
• Keep your back straight throughout.

Toe Raise

• Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
• Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause.
• Keep the rest of your body still throughout.

One Legged Toe Raise

• Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body.
• Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate feet after your set.
• Make sure that only the calf muscles are exercising.

Seated One Legged Toe Raise

• Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs.
• Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Alternate feet after your set.
• Make sure that only the calf muscles are exercising.

Bench Press

• Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
• Breathe out when raising the dumbbells and breathe in when lowering them back.

Bench Press (Neutral Grip)

• Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other.
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
• Breathe out when raising the dumbbells and breathe in when lowering them back.

Incline Bench Press

• Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward.
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
• Breathe out when raising the dumbbells and breathe in when lowering them back.

Incline Bench Press (Neutral Grip)

• Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other.
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
• Breathe out when raising the dumbbells and breathe in when lowering them back.

Decline Bench Press

• Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing forward.
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
• Breathe out when raising the dumbbells and breathe in when lowering them back

Lying Fly

• Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
• Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
• Try to maintain the same angle in your elbows throughout.

Incline Fly

• Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
• Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
• Try to maintain the same angle in your elbows throughout.

Straight-Arm Pullover

• Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
• Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
• Keep your arms extended throughout by keeping still the angle of your elbows.

Bent-Arm Pullover

• Lie down on your back on one end of the bench and hold 2 dumbbells below your head level, elbows at 90 degree angles.
• Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause.
• Breathe out when raising the dumbbells and breathe in when lowering them back.

Two-Arms Triceps Extension

• Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
• Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
• Your upper arms should remain still throughout.

One-Arm Triceps Extension

• Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
• Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
• Keep your upper arm still throughout.

Seated Triceps Extension

• Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.
• Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.
• Keep your upper arms still throughout.

Triceps Kickback

• Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
• Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
• Keep your upper arm still throughout.

Bent-Over One-Arm Triceps Extension

• Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.
• Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
• Keep your upper arm still throughout.

Lying Triceps Extension

• Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.
• Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause.
• Keep your upper arms still throughout.

Triceps Bench Press

• Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other.
• Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause.
• Breathe out when pushing the dumbbells up and breathe out when lowering them back down.

Palms-In Shoulder Press

• Stand up and hold two dumbbells at shoulder level, palms facing each other.
• Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Back Supported Palms-In Shoulder Press

• Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other.
• Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Palms-In Alternated Shoulder Press

• Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
• Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Seated Palms-In Alternated Shoulder Press

• Sit on a bench and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
• Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Shoulder Press

• Stand up and hold two dumbbells close to your shoulders, palms facing forward.
• Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Seated Shoulder Press

• Sit on a bench and hold two dumbbells at shoulder level, palms facing forward.
• Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Back Supported Shoulder Press

• Sit on a bench with support for you back and hold two dumbbells at shoulder level, palms facing each other.
• Raise the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Lateral Raise

• Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other.
• Raise the dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down after a short pause.
• Try to maintain the angles in your elbows still throughout.

Bent-Over One-Arm Deltoid Raise

• Bend down and hold one dumbbell with one hand between your legs, knees slightly bent.
• Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause.
• Keep your back straight throughout.

Seated Side Lateral Raise

• Sit on one end of the bench and hold one dumbbell with each hand down the side of your body.
• Raise both dumbbells sideways until your arms are parallel to the ground and lower them back down slowly after a short pause.
• Keep your back straight throughout.

Bent-Over Rear Deltoid Raise

• Sit on one end of the bench and lower your body as to hold one dumbbell in each hand just below the floor.
• Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause.
• Maintain the same small arch in your elbows throughout.

Rear Deltoid Raise

• Lie down on a high bench (face down) and one dumbbell on each hand below your chest, arms slightly bent.
• Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause.
• Maintain the same small arch in your elbows throughout.

Rear Deltoid Circle

• Lie down on your chest on a bench and hold one dumbbell in each hand on each side of your hips, arms slightly arched.
• Bring both dumbbells forward until you can see both at the same time and bring them backwards slowly after a short pause.
• Maintain the same small arch in your elbows and keep both dumbbells at the same height from the floor throughout.

Straight-Arm Front Deltoid Raise

• Stand up and hold one dumbbell in each hand in front of your thighs.
• Raise the dumbbells to your shoulder level and continue on to raising them up at arms’ length and lower them back down slowly after a pause.
• Keep your arms extended throughout.

Upright Row

• Stand up and hold one dumbbell in each hand in front of your thighs.
• Raise both dumbbells until your arms are parallel to the ground and lower them back down slowly after a short pause.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Front Raise

• Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
• Raise the dumbbells forward then up until your arms are close to being parallel to the ground and lower them back down after a short pause.
• Keep your arms extended throughout.

Shoulder Shrug

• Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
• Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause.
• Keep your arms extended throughout.

Push Press

• Stand up and hold two dumbbells just above your shoulders, palms facing each other, knees arched.
• Push the dumbbells straight up until your arms are close to locking and lower them back down slowly after a short pause.
• Breathe out when pushing up and breathe in when lowering back.

Crouched Rear Deltoid Row

• Crouch by bending your hips and knees and hold one dumbbell with each hand close to your knees, palms facing backwards.
• Raise the dumbbells straight up until your elbows form a 90 degree angle and lower them back down after a short pause.
• Try to focus on only moving your arms during the exercise.