Mon. Apr 19th, 2021
Dumbbell Exercises

Dumbell workout, for those who only have access to a set of dumbbells, is a 5 day per week program. The workout can be performed for 8 to 12 weeks. After 12 weeks, you may want to increase the volume or the weight of the dumbbells, or other weighted equipment.

Working out 5 days per week. What days you decide to work out on are completely up to you and 2 rest/active recovery days into your weekly schedule.

The goal of the program is to help you build muscle. You can use it to lose fat too Just be sure to adjust your caloric intake.

The rest periods is around the 45 second mark for this workout program.

Dumbbell Exercises anatomy

Day 1: Chest, Shoulders, & Triceps Dumbbell Workout

ExerciseSetsReps
1. Dumbbell Bench Press58-10
2. Incline Dumbbell bench Press48-10
3. Dumbbell Floor Press38-12
4. Standing Dumbbell Press48-10
5. Lateral Raise38-12
6. Dumbbell Triceps Kickback38-12

Day 2: Legs & Core Dumbbell Workout

ExerciseSetsReps
1. Dumbbell Goblet Squat48-10
2. Stiff Leg Deadlift48-10
3. Dumbbell Rear Lunge48-10 Each
4. Dumbbell Frog Squat38-12
5. Calf Raise420
6. Weighted crunch320
7. Side Planks320 Secs Each

Day 3: Back & Biceps Dumbbell Workout

ExerciseSetsReps
1. Dumbbell Bent Over Row48-12
2. Tripod Dumbbell Row48-12 Each
3. Dumbbell Pullover38-12
4. Reverse Grip Dumbbell Row48-12
5. Biceps Curl310-15
6. Hammer Curl310-15

Day 4: Legs & Core Dumbbell Workout

ExerciseSetsReps
1. Dumbbell Squat48-10
2. Dumbbell Deadlift48-10
3. Dumbbell split Squat38-12 Each
4. Dumbbell Hip Thrust410-15
5. Calf Raises420
6. Dumbbel Side Bends315 Each
7. Plank320 Secs

Day 5: Complete Upper Body Dumbbell Workout

ExerciseSetsReps
1. One Arm Dumbbell Rows48-10 Each
2. Arnold Press48-10
3. Incline Dumbbell bench Press48-12
4. Overhead Triceps Extension38-12
5. Dumbell Shrug312-15

By admin

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