My Estbeins Workout

1 Dumbbell: Workout 2
Estbeins Andres

Using only one dumbbell you can get complete workouts that
targets all the major muscle groups and will increase strength,
build lean muscle and speed up weight loss.

For each exercise, perform 3 sets of 12 repetitions, resting 60

seconds between sets.
Use a challenging weight that allows you to complete all reps. If
the weight is too easy, slightly increase it. If its too hard, slightly
decrease it.

Uni Flat Fly

Chest

Legs

Goblet Squat

Notes
Sets Reps Weight
1 - Stand upright holding one Sets Reps Weight
1 - Lie on a flat bench with
dumbbell in both hands at
one
dumbbell
straight
up
over
1
1
chest height with your feet flat,
your chest.
2
2
shoulder-width apart.
2 - Lower the dumbbell out
2 - Lower your body toward
and away from your body to
3
3
the floor, sending your hips
the side, down to shoulder
back and down and bending
level.
4
4
your knees.
3 - Raise the dumbbell back
3 - Push through your heels to 5
up over your chest, keeping,
5
return to the start position,
your arm straight throughout.
6
6
keeping your back flat and
Complete all reps on one
head up throughout the
side before switching to the
movement.was generated using Estbeins . Get access at www.fitnessbuilder.com.other side.
This PDF/printout
Equipment Sub: Plate,
Equipment Sub: Plate
2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works of
Kettlebell
authorship
in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to

make copies, reproduce or electronically post this PDF.

Notes

printed 01/10/15 04:20PM

Page 1 of 3

My Estbeins Workout
1 Dumbbell: Workout 2
Estbeins Andres

Reps

Weight

Notes

1 - Lie face down on an incline Sets

bench holding one dumbbell
1
at your side with your arm
2
straight and your palm facing
in.
3
2 - Lift the dumbbell up to the
side of your chest with your
4
elbow traveling backwards.
Lower the dumbbell back to
5
a straight arm position.
6
Complete all reps on one
side before switching to the
other side.
UniSub:
Lateral
Raise
Equipment
Kettlebell,
Plate

Reps

Weight

Notes

Sets Reps

Weight

Notes

Shoulders

Biceps

Sets
1 - Stand upright holding a
dumbbell in one hand with the 1
same side foot raised slightly
2
off the floor.
2 - Lower the dumbbell
towards the floor, shifting your 3
hips back and keeping your
4
foot raised and back flat.
3 - Push off the standing foot
5
to return to the upright
6
position.
Complete all reps on one
side before switching to the
Concentration Curl
other side.
Equipment Sub: Kettlebell

Back

Uni Prone Row

Legs

Uni Stiff Leg Deadlift

Sets Reps Weight

Notes
1 - Sit on a bench holding a
1 - Stand upright holding one
dumbbell with your elbow
dumbbell at your side with
1
resting on your inner thigh and
your arm straight.
2
your arm straight.
2 - Raise the dumbbell up and
2 - Raise the dumbbell up to
outward to the side to
3
your shoulder, bending at the
shoulder height, keeping your
elbow.
arm straight or with a slight
4
Keep your elbow on your
bend at the elbow.
inner thigh throughout.
Complete all reps on one
5
Complete all reps on one
side before switching to the
6
side before switching to the
other side.
other side.
Equipment Sub: Plate
Equipmentwas
Sub:generated
Cable
This PDF/printout
using Estbeins . Get access at www.fitnessbuilder.com.

1
2
3
4
5
6

2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works of
authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to
make copies, reproduce or electronically post this PDF.

printed 01/10/15 04:20PM

Page 2 of 3

My Estbeins Workout
1 Dumbbell: Workout 2
Estbeins Andres

Reps

Row

Weight

Notes

Stand upright facing to the

front holding a dumbbell in
both hands with your arms
extended out in front at
shoulder height.
1 - Twist your body to one
side, turning your head,
shoulders and hips and
moving your feet.
2 - Twist back to the opposite
side, allowing your hips and
feet to move.
Equipment Sub: Med Ball,
Plate Feet Up Crunch

Sets Reps

Weight

Notes

Weight

Notes

1
2
3
4
5
6

Abs

Shoulders

Sets
1 - Sit on a bench holding a
dumbbell in one hand
1
overhead with your arm
2
straight.
2 - Lower the dumbbell down
3
behind your head, bending at
the elbow.
4
3 - Raise the dumbbell back
up overhead, extending your
5
arm.
6
Complete all reps on one
side before switching to the
other side.
Prone
Uni Rear Delt
Equipment
Sub: Plate

Abs

Torso Twist

Triceps

Uni Extension

Notes
1 - Lie face down on an incline Sets Reps Weight
1 - Lie on your back with your
bench holding one dumbbell
knees bent and feet raised,
1
at your side, arm straight and
holding a dumbbell up over
2
palm facing in.
your chest with your arms
2 - Lift the dumbbell up and
straight.
3
outward to shoulder height,
2 - Lift your head and
keeping your arm straight.
shoulders off the floor,
4
Lower the dumbbell back to
keeping your feet raised and
the start position, keeping
arms straight.
5
your arm straight.
Lower your head and
6
Complete all reps on one
shoulders and repeat.
side before switching to the
Equipment Sub: Plate, Med
other side.was generated using Estbeins . Get access at www.fitnessbuilder.com.Ball
This PDF/printout
Equipment Sub: Plate

Sets Reps

1
2
3
4
5
6

2015 PumpOne, LLC Notice: This PDF was created and prepared by Estbeins Andres and sent by them to you. While the copyright to some or all of the works of
authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to
make copies, reproduce or electronically post this PDF.

printed 01/10/15 04:20PM

Page 3 of 3