This is the dumbbell workout which i’ve been following since 02 Apr 2008. it’s been taken from Bowflex selecttech 221 dumbbells workout manual. It consists of 18 workouts. i workout everyday, otherwise 3 workouts a week is what are recommended. This way, the workout routine lasts for six weeks.

a great workout programme….

Workout 1
Flat Chest Press
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls

Workout 2
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
Lying Trunk Rotation

Workout 3
Flat Chest Press Alternating
Overhead Press Alternating
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl Alternating
Concentration Curls

Workout 4
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation

Workout 5
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl

Workout 6
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation

Workout 7
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl

Workout 8
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation

Workout 9
Flat Chest Press
60d Incline Press
Overhead Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl

Workout 10
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation

Workout 11
Flat Chest Press
60d Incline Press
Lying Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl

Workout 12
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation

Workout 13
Flat Fly
Flat Chest Press
Seated Overhead Press Bilateral
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Wide Row
Standing Curl
Scott Curl

Workout 14
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation

Workout 15
Flat Fly
Flat Chest Press
Seated Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Rear Delt Row
Standing Curl
Scott Curl

Workout 16
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation

Workout 17
Flat Fly
Flat Chest Press
Lateral Raise
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Rear Delt Row
Standing Curl
Scott Curl

Workout 18
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation