Workout

four Day Higher/Decrease Dumbbell Exercise Routine

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

You are able to do this exercise regardless when you’re male or feminine, and carry out it at residence or on the street as a full exercise routine. You also needs to contemplate 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, you need to take into consideration altering the amount and the burden of the dumbbells (getting heavier ones) and even higher, be a part of a health club the place you’ll have entry to extra tools so you are able to do different workouts as effectively.

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

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

This program can also can allow you to lose fats, relying in your calorie consumption, however it’s primarily fitted 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 Set4 Units of Dumbbell Bench Presses With Eight-10 Reps Per Set3 Units of Dumbbell Lateral Raises With Eight-12 Reps Per Set3 Units of Dumbbell Pullovers With Eight-12 Reps Per Set2 Units of Dumbbell Bicep Curls With Eight-12 Reps Per Set2 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 Set4 Units of Dumbbell Stiff Leg Deadlifts With Eight-10 Reps Per Set3 Units of Dumbbell Pile Squats With Eight-12 Reps Per Set3 Units of Dumbbell Hamstring Curls With Eight-12 Reps Per Set3 Units of Standing Dumbbell Calf Raises With Eight-12 Reps Per Set3 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 Set4 Units of Dumbbell Shoulder Presses With Eight-10 Reps Per Set3 Units of Incline Dumbbell Bench Presses With Eight-12 Reps Per Set3 Units of Chest Supported Dumbbell Rows With Eight-12 Reps Per Set2 Units of Dumbbell Hammer Curls With Eight-12 Reps Per Set2 Units of Dumbbell Ground Presses With Eight-12 Reps Per Set2 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 Set4 Units of Dumbbell Rear Lunges With Eight-10 Reps Per Set4 Units of Dumbbell Hip Thrusts With Eight-10 Reps Per Set3 Units of Dumbbell Cut up Squats With Eight-12 Reps Per Set3 Units of Seated Dumbbell Calf Raises With Eight-12 Reps Per Set3 Units of Planks With 20 Seconds Per Set

The remainder intervals between units needs to be 60 to 90 seconds.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button
Close