Dumbbell Weight Lifting Routine

For example 8-10 squats or 10-12 tricep kickbacks. Using just a pair of dumbbells and this dumbbell-only routine youll be able to hit all the major muscle groups in your body and build a stronger body in only 30 minutes a day.

Dumbbell Training Two Dumbbells And A Flat Bench Are The Only Equipment Needed For This Training Program Bench Workout Dumbbell Workout Gym Training Program

Press the weight up again.

Dumbbell weight lifting routine. If you dont the next best option would be pretty much any other chest compound exercise dumbbell floor press any sort of push-up. After 12 weeks you may want to consider increasing the volume within the workout the weight of the dumbbells you are using or look into facilities that offer more of a variety of weighted equipment. Dumbbell squats Quadriceps Front Of The Thighs 4 sets of 10 reps.

The dumbbells should be more or less even with your shoulders your arms should be slightly bent and your palms should be facing toward your body. Dumbbells are all too often ignored in the acquisition of limit strength or the amount of force you can exert in one go. Why It works your upper back one side at a time so you can fully engage.

Use our rep range guide. Sprinkle a little bit of olympic weightlifting into your routine for a multidisciplinary fat-burn. Incline dumbbell press Upper Chest 3 sets of 8 reps.

For example you could perform this program on Monday Wednesday and Friday. Lift the weights directly over your shoulders until your arms are straight. We highlight the benefits for using high reps 15 low reps 5 or less and moderate reps 8-12 depending on your goals.

The floor shortens range. Hes 45 years of age and started seriously training when he was 18 years old. Starting with feet hip-width apart and dumbbells at your sides place your weight on 1 foot and bend.

Better balance greater contribution from support muscles the ability to train unilaterally and to self-spot the list goes on. Dumbbell single-leg Romanian deadlift This one is tougher than it looks but worth the effort. Row the weight up leading with your elbow.

Blake has been weight lifting for about 28 years now. And because each limb moves independently your. Alternate dumbbell curls Biceps 3 sets of 12 reps.

The dumbbell clean hits your quads shoulders arms and back in one move ideal for a full-body. This way your entire body is warmed up and primed for hitting the weights. The rest time in between sets for this program should be between 30-60 seconds.

Dumbbell training allows you to workout one side of your body at a time which is great for curing any strength imbalances youve developed. The case for using dumbbell exercises as part of your strength training program is well-established. 5 Day Dumbbell Workout Split Overview The workout can be performed for up to 12 weeks.

At the top of the lift squeeze your chest for a second then lower the dumbbells slowly until your elbows bend to 90 degrees and the weights are at chest level. Be sure to track your rest periods during your workouts. This was incline dumbbell press in the original routine so if you have an adjustable bench it would still be ideal in this spot.

Load dumbbells into position with your upper arm between neutral to 60 degrees from your torso. Im eating 2400 calories a day with 25-35 fat 15-25 protein which Ill increase a bit shortly while cutting some fat and the rest carbs. I added tricep dips to day A and squat thrusters deadlift to day B plus a farmers carry to the end of both.

I want to put on weight so Im using the above dumbbell routine slightly modified. Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top. Check out our favorite 30 dumbbell exercises.

Press the weight up then draw it back down by retracting the shoulder blades. Hold a dumbbell with your right hand and place your left knee and left hand on a bench. Lift weight that allows you to feel fatigued after the prescribed number of reps Most books articles and videos that prescribe dumbbell routines well give you a number of reps to do.

With an overhand grip palms facing your feet push the dumbbells up so that your arms are directly over your shoulders. 1-2 minutes rest between sets. Dumbbell bench press Chest Warm up 1 x 15 reps 3 sets of 8 reps.

Incline Dumbbell Press or Any Chest Compound Exercise choose one 3 sets of 8-10 reps. The program calls for you to work out 5 days per week. But to this we add some real-world examples.

Start with your arm bent bringing the dumbbell next to your chest so your upper arm is. Pause your elbows on the ground for 1-2 seconds then repeat. Brace your core so your body is straight from head to heels.

This will give your body enough rest to recover in between workouts.

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