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Dumbbell Gym Routine Checklist

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This dumbbell gym routine checklist includes a series of exercises to help you build strength and tone your muscles. Before starting, it's important to warm up with 5-10 minutes of light cardio to get your heart rate up and your muscles warmed up. Choose the appropriate dumbbell weight for each exercise based on your fitness level and goals. The routine includes bicep curls, tricep extensions, chest press, shoulder press, lunges, and squats. For bicep curls, stand with your feet shoulder-width apart and curl the weights up towards your shoulders. For tricep extensions, hold one dumbbell with both hands and raise it above your head. For chest press, lie on a bench or the floor and press the weights up towards the ceiling. For shoulder press, stand with your feet shoulder-width apart and press the weights up towards the ceiling. For lunges, hold the dumbbells at your sides and step forward with one foot. For squats, hold the dumbbells at your sides and bend your knees towards the ground. After completing the routine, cool down with 5-10 minutes of light cardio to bring your heart rate back down.

Warm-up: Spend 5-10 minutes doing light cardio to get your heart rate up and your muscles warmed up.

2. Choose your weights: Select the appropriate dumbbell weight for each exercise based on your fitness level and goals.

Bicep curls: Stand with your feet shoulder-width apart and hold the dumbbells at your sides. Curl the weights up towards your shoulders, keeping your elbows close to your body. Lower the weights back down to your sides and repeat.

4. Tricep extensions: Hold one dumbbell with both hands and raise it above your head. Lower the weight behind your head, keeping your elbows close to your head. Raise the weight back up and repeat.

5. Chest press: Lie on a bench or the floor with your feet flat on the ground. Hold the dumbbells at chest level and press them up towards the ceiling. Lower the weights back down to your chest and repeat.

Shoulder press: Stand with your feet shoulder-width apart and hold the dumbbells at shoulder level. Press the weights up towards the ceiling, keeping your elbows close to your body. Lower the weights back down to your shoulders and repeat.

7. Lunges: Hold the dumbbells at your sides and step forward with one foot, bending both knees to lower your body towards the ground. Push back up to standing and repeat with the other leg.

Squats: Hold the dumbbells at your sides and stand with your feet shoulder-width apart. Bend your knees and lower your body towards the ground, keeping your back straight. Push back up to standing and repeat.

Cool-down: Spend 5-10 minutes doing light cardio to bring your heart rate back