DAY 16 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders
by Halle Cottis on Jul 17, 2012 - 4 Comments
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First of all, Congratulations on taking the 30 day challenge! You will be amazed how tone and fit you will get just by incorporating weights into your exercise routine and eating right for your metabolic type! If you missed day 1, no worries! For past workouts go to the top of this page and click on the “Coaching” tab and there will be a “Free 30 Day Dumbbell Challenge” tab. Click on that for all past workouts. It is important to start at the beginning of this challenge and work your way through the program how it is laid out.
Here is the first workout and the start of this program!
DAY 1 ~ Sculpt The Body of Your Dreams With This 30 Day Challenge!
So here is how this challenge is going to work.
- This challenge can be started at anytime. Always start with day 1, day 2, day3…day 30 and so on. Once you start the challenge, continue on it for 30 consecutive days.
- For your next 30 days, I have pre done daily posts with the exercises that you need to do for your specific day.
- A library of workouts can be found under the “coaching” tab at the top of this website under “Free 30 Day Dumbbell Challenge“.
- I will include an animated image (courtesy of an amazing free site dumbbell-exercises.com & ball-exercises.com) showing you how to do the exercise.
- The only equipment needed is an exercise ball and dumbbells.
- You will get 7 workouts a week showing you how to do the exercises (one workout will be a light workout or rest day.)
- So if I work your chest and arms, then I will not work them the next few days and so forth. I will work different muscles throughout this program.
- Support can be found at any time in the posts below the animated exercises in the comment section that reads “Join The Conversation”. Every comment will be answered. Share your support, successes, challenges, questions, and feedback in this section.
- Incorporate this exercise program into your daily exercise routine and you will be amazed how tone and fit you can get in 30 days!
- Don’t have an exercise routine? Start out with this 30 day challenge and you will see results!
- Once your 30 Day Dumbbell Challenge is done, challenge yourself again for another 30 days but increase your weights to intensify your workouts!
Before You Get Started
You Can Complete This Challenge!
Remember, I will have a section under the “Coaching” tab called “Free 30 Day Dumbbell Challenge” where you can go back and view past workouts. Please note in these pictures you will see a workout bench. You do not have to use a workout bench if you do not have one. Most of these exercises can be done right on your exercise ball. I use my ball as a bench, and a chair. No expensive equipment needed. How easy is that? Follow the chart below with the number of sets and reps that you should do. Take your time doing these exercises and don’t rush through them. Always keep good form and as always, listen to your bodies language. If you feel pain, stop. I do these exercises in circuit format. Here is an example of how I completed my workout.
DAY 16 (Arms, Chest, Back & Shoulders)
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 seated alternated biceps curls
- 12 one arm triceps extensions (both sides)
- 12 straight arm pull over
- 12 ball arm extensions alternating
- 12 upright rows
- 12 ball crunches-legs elevated
**I did this set with no breaks in between. After you finish this set, take a 2-4 minute break and then repeat the circuit and start your second set.
- 12 seated alternated biceps curls
- 12 one arm triceps extensions (both sides)
- 12 straight arm pull over
- 12 ball arm extensions alternating
- 12 upright rows
- 12 ball crunches-legs elevated
Exercises For Day 16
Seated Alternated Biceps Curl
- Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
- Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
- Try NOT to jerk your upper body in an effort to help you lift the weights.
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.
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.
Ball Arm-Leg Extension – Alternating
- Lie prone on top of the exercise ball, your belly pressed against it and maintain balance with your feet and hands on the floor.
- Extend your left arm and right leg out and up and lower them back after a short pause. Alternate sides after each repetition.
- Breathe out while extending and breathe in while returning to starting position.
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.
Ball Crunch – Legs Elevated
- Lie on your back, calves on top of the exercise ball and arms across your chest.
- Roll your shoulder blades up and lower yourself back down after a short pause.
- To avoid straining your neck, look straight up instead of looking at your knees.
My Daily Comments. Do you have questions? Need some additional support?
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