The following is just a suggestion for opposing muscle groups:ģ sets x 10 to 15 reps (1 – 2 minutes rest between sets)įinish with your preferred abdominal workoutģ sets x 6 – 10 reps (2 – 5 minutes rest between sets)ģ sets x 6 to 12 reps (1 – 2 minutes rest between sets)Ĥ sets x 10 – 15 reps (1 – 2 minutes rest between sets) You can work opposing muscle groups or primary and secondary muscle groups. Split-training workouts are as numerous as sand grains on a beach. For advanced lifters, split training lets you deliver intense, targeting stress to certain muscles for a more aesthetically pleasing and competitive silhouette. For beginners, split training lets you focus on lagging body parts at your own pace. Split-training is equally helpful to beginners and advanced lifters. Whatever strategy you choose, shake up the degree to which your workouts challenge your muscles by remembering the basic principles of muscle building. You also can split groups up over several days, doing two to three exercises per muscle group with the recommended number of sets and reps. Similarly, you can combine multiple exercises into supersets to maximize time under tension for each muscle group. If you have a sturdy plyo box you can incorporate dumbbell step-ups and more complex weighted jumps in place of lunges and jump squats. You can swap out old exercises and introduce new exercises to enhance variety and enjoyment. Because it’s an extensive program, only complete it 2 – 3 days per week with at least 1 day rest between workouts. #All dumbbell exercises with pictures pdf full#This full body workout hits all your major muscle groups. *If you don’t have a flat bench, then substitute in floor presses or pushupsĤ sets x 10 to 15 reps (1 – 2 minutes rest between sets)ģ sets x 10 to 12 reps (2 – 5 minutes rest between sets)ģ sets x 10 to 12 reps (1 – 2 minutes rest between sets)Ĥ sets x 10 to 15 reps (20 – 60 seconds rest between sets)ĭumbbell triceps extensions (standing or seated)ģ sets x 10 – 15 reps (1 – 2 minutes rest between sets)ģ sets x 8 to 12 reps (2 – 5 minutes rest between sets)ģ sets x 8 to 12 reps (1 – 2 minutes rest between sets)ģ sets x 10 to 12 reps per leg (1 – 2 minutes rest between sets) Sample Full Body Dumbbell WorkoutĤ sets x 8 to 12 reps (2 – 5 minutes rest between sets) Always consult a doctor before undertaking a new program of exercise. A closer look at each type of workout reveals why.ĭisclaimer: The following exercises can cause injury if performed incorrectly. Split training lets you blast one or two muscles from different angles in the same session.ĭepending on your schedule, training experience, genetics and diet, either regimen is the best full body workout for you. Split training saves time as well, but it focuses your efforts on one specific muscle group after another. This type of workout is especially suited to beginners or seasoned lifters coming back after major time off. Over the course of several weeks, you can cycle through different types of exercises to ensure muscle confusion. Do you prefer a full-body workout in one session, or do you typically split your training over multiple days? Both scenarios have unique advantages.Ī full body workout focuses your efforts into a single session, saving valuable time. Customize Your Training Split and Scheduleīefore diving into your workout, decide how you want to get it done. The long-term result is more power, striation and symmetry. Hitting muscles from different angles delivers a deeper pump and a fuller, more well-developed look overall. You can do several sets of biceps curls, for example, alternating between a supinated grip, a hammer grip or a reverse grip to hit the muscle heads in a slightly different way. If you observe proper form and breathing, you can target different “heads” of your muscles by slightly altering angles during each phase of a given exercise. Dumbbells offer major flexibility in terms of range of motion and variety between/within exercise types. Build Your List of Dumbbell Exercisesīefore committing to a workout strategy or schedule, consider all the different dumbbell exercises at your disposal. You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. Mainly, that’s because they offer tons of variety and convenience. Dumbbell workouts are old school, but they never go out of style.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |