Website Manager

Delanco Riverside

Monday 6/24/2024
Dumbbell Workout 4

Warmup

  • Jumping Jacks 00:35

Exercises (Complete TWICE)

  • Dumbbell Triceps Extension x14
  • Dumbbell Backward Lunge x16
  • Dumbbell Pullover x14
  • Bent Over Row x14
  • Dumbbell Step-Up Onto Chair x16
  • Reverse Flies x14
  • Dumbbell Fly to Close Grip Press x14
  • Dumbbell Bicep Curl to Press x14
  • Dumbbell Seated In & Outs x14
  • Leaning Dumbbell One Leg Calf Raise Left x12
  • Leaning Dumbbell One Leg Calf Raise Right x12
  • Dumbbell Plank Rotation 00:40

Cooldown/Stretch

  • Stretch each major muscle group.  Hold for 12 seconds, shake, repeat.

Contact

Del-Side Soccer Club

501 Creek Road 
Delanco, New Jersey 08075

Phone: 856-905-1039
Email: [email protected]

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