Workout

four Day Higher/Decrease Dumbbell Exercise Routine

All gear you want have for this exercise is a pair of dumbbells, and it’s excellent for constructing lean muscle. It’s a break up sort of routine for rookies, which lasts 12 weeks, with four exercise days per week – every one among which is not more than 45-60 minutes per session.

You are able to do this exercise regardless in the event you’re male or feminine, and carry out it at dwelling or on the street as a full exercise routine. You must also take into account taking whey protein, multivitamins, fish oil and possibly even protein bars as dietary supplements for greatest outcomes.

After the 12 weeks of doing this exercise routine, it’s best to take into consideration altering the amount and the burden of the dumbbells (getting heavier ones) and even higher, be part of a fitness center the place you’ll have entry to extra gear so you are able to do different workouts as effectively.

This routine is often completed on a MONDAY/TUESDAY/THURSDAY/FRIDAY schedule, however It’s fully as much as you which ones 4 days of the week you’d prefer to work out. One factor you should watch although, is to let two to three days of relaxation between working the identical muscle teams.

It’s advocate that you just do every session as listed, with a relaxation on Wednesday and the weekend, so you are able to do some cardio, and adaptability coaching on Wednesday or the weekend.

This program can may enable you lose fats, relying in your calorie consumption, nevertheless it’s primarily suited to constructing muscle mass. So with out taking extra time, right here is the routine:

DAY 1: DUMBBELL UPPER BODY WORKOUT

four Units of Bent Over Dumbbell Rows With Eight-10 Reps Per Set
four Units of Dumbbell Bench Presses With Eight-10 Reps Per Set
three Units of Dumbbell Lateral Raises With Eight-12 Reps Per Set
three Units of Dumbbell Pullovers With Eight-12 Reps Per Set
2 Units of Dumbbell Bicep Curls With Eight-12 Reps Per Set
2 Units of Dumbbell Shrugs With 12-15 Reps Per Set

DAY 2 – LOWER BODY WORKOUT

four Units of Goblet Squats With Eight-10 Reps Per Set
four Units of Dumbbell Stiff Leg Deadlifts With Eight-10 Reps Per Set
three Units of Dumbbell Pile Squats With Eight-12 Reps Per Set
three Units of Dumbbell Hamstring Curls With Eight-12 Reps Per Set
three Units of Standing Dumbbell Calf Raises With Eight-12 Reps Per Set
three Units of Planks With 20 Seconds Per Set

DAY three – UPPER BODY WORKOUT #2

four Units of One Arm Dumbbell Rows With Eight-10 Reps Per Set
four Units of Dumbbell Shoulder Presses With Eight-10 Reps Per Set
three Units of Incline Dumbbell Bench Presses With Eight-12 Reps Per Set
three Units of Chest Supported Dumbbell Rows With Eight-12 Reps Per Set
2 Units of Dumbbell Hammer Curls With Eight-12 Reps Per Set
2 Units of Dumbbell Ground Presses With Eight-12 Reps Per Set
2 Units of Seated Dumbbell Shrugs With 12-15 Reps Per Set

DAY four – LOWER BODY WORKOUT #2

four Units of Dumbbell Stiff Leg Deadlifts With Eight-10 Reps Per Set
four Units of Dumbbell Rear Lunges With Eight-10 Reps Per Set
four Units of Dumbbell Hip Thrusts With Eight-10 Reps Per Set
three Units of Dumbbell Cut up Squats With Eight-12 Reps Per Set
three Units of Seated Dumbbell Calf Raises With Eight-12 Reps Per Set
three Units of Planks With 20 Seconds Per Set

The remaining durations between units needs to be 60 to 90 seconds.

 
 

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