4 Week Dumbbell Routine

Today I started on my last High School workout routine and it went well. I’m mainly using dumbbells and body weight, but I’ll still use some machinery that can be replaced at home. On Monday I will do chest and shoulders. The order in which the days are done doesn’t matter, but there are some superset combos that need to stay together. These exercises are an adaption from my first High School fitness program in honor of my last month. This workout is intense.

This is the Dumbbell Set I Us

The Routine – Shoulder and Chest

Set One:
- Dumbbell Shoulder Thrusts: 8/10/12
- Dumbbell Front Raises: 8/10/12
Set Two:
- Dumbbell Military Press: 8/10/12
- Dumbbell Last Raise: 8/10/12
Set Three:
- Incline Dumbbell Chest Press: 8/10/12
- Machine Chest Press: 8/10/12
Set Four:
- Dumbbell Bench Press (Fast): 8/10/12
- Dumbbell Bench Press (Sloe): 8/10/12
Cardio:
- 15 Minutes HIIT – 20 sec Sprint and 40 sec Recovery

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Last New High School Workout Program

Hi guys, I just got back from spring break and will be entering my last month of high school. I am going to do an adapted version of the first ever weight lifting routine I did for Freshman Football in honor of this. I am going to try to try something different in posting my reps and exercises daily. At the end of the week I will post a full guide line for the remaining three weeks. Hopefully, this will work well for all of you guys following along. I am excited to start this journey and hope you will join me.

See you Tomorrow.

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Two Week Cardio Overload: Update

I have almost completed the first week of this fitness plan and I am pooped. Tonight, I laid on the floor watching TV out of exhaustion from my sixty minuet run. This week has been killer. I am really leaning out, and this plan totally works. In order to maximize it I chose to wear my 20lb weighted vest and every work out I have been drenched with sweat. My shirt has been literally heavy. I am not sure that I would do this workout for much more that two weeks, but it is an amazing way to top off a workout routine before a trip. This may not be the most fun workout, but you can do it while watching Netflix, so thats a plus.

I have to find a way to rank these work outs. I think Ill do them out of ten in three categories. If you have any other ideas email me or drop a comment. Thanks for reading, and if you are following along good luck.

Intensity: 8
Results: 7
Fun: 4

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About The Fitness Badger:

First I would like to take this opportunity to express what my goal is on this blog. My goal is to offer you guys a lot of different types of exercises so you actually have fun working out. When I do a six week cookie cutter program, I get board four weeks in. EVERY TIME. I want to set out on this journey to get real fit, enjoy doing it, and help others do it with me. I’m 5’10” and 170lbs. I’m fit, but not ripped, so I want to reach my goals just like you guys. I wanna review and come up with a boat load of fun and unique exercises that do not get too old. My goal is to not make any workout plans that go past four weeks because that seems to be the magic number for me. Ill make plans for a minimum of two weeks because you need to stick with it for a while. I make the plans; I test the plans; I rate the plans; YOU enjoy the plans. Hopefully, Ill make a new plan and check in every week so some of you guys can do it with me. This is an idea I have had for a while, and I cannot wait to set out on this adventure.

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