Workout 2LCTSl

OK! We're going to assuming that any weighted exercise right now is using your dumbells. If I feel the need to re-iterate that, I will use the acronym 'DB'.

Also, unless I say something is one-armed, assume you have a dumbell in both hands. So if I say 'Squats, 10 @ 5#' it means to do 10 repetitions of a squat with a 5 pound weight in each hand.

Compound Set #1:

Squat, 10 @ 5#
Chest Press, 10 @ 8#

Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #2:

Forward Lunges, alternate legs, 10 @ 8#
Situps, 10 total
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #3:

Jumping Jacks, 15 reps total
Front Raises, 10 @ 5# (note: if this is too hard, do 10 total, alternating between hands. For example: right side, then left side.)

Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #4:

Side Bends, 10 each side, alternating, @ 5# (bend right, bend left, bend right...20 times)
Tricep Kickbacks, 10 each arm @ 5#
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Videos

Squats:
http://exrx.net/WeightExercises/GluteusMaximus/DBSquat.html

Chest Press:
http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

Foward Lunges:
http://exrx.net/WeightExercises/GluteusMaximus/DBLunge.html

Front Raises:
http://exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

Side Bends
http://exrx.net/WeightExercises/Obliques/DBSideBend.html

Tricep Kickbacks:
http://exrx.net/WeightExercises/Triceps/DBKickback.html. Again, if you don't have a bench, you set yourself up just like you did yesterday for the bent rows. Lunge forward with the leg opposite the hand holding the weight, brace yourself evening on your thigh, with your chest parallel to the floor, then perform the movement.