If you give a man a set of dumbbell, he can do curls to build up his biceps. But if you give that man a pair of dumbbells and a plan for how to use them, he can completely change his body in a month.
If you follow this four-week, four-times-a-week training plan to the letter, you’re sure to see results. And we mean to the letter because we list not only the exercises, sets, and reps, but also the rest times and tempo, or how fast you lift and lower the dumbbells. If you follow these workout instructions, you’ll make it harder and get better results.
Buy home gym equipment at low prices by using the Core Home Fitness Coupon Code. The dumbbell workouts in this plan are made up of supersets, which are two exercises done right after each other to keep your muscles working as long as possible. This is one of the best ways to work out with dumbbells. It helps you lose fat and build lean muscle at the same time. Supersets are a hard way to train, but in a month, when you’re stronger and probably leaner than you’ve ever been, it will all have been worth it.
Squat Down And Punch
Hold a dumbbell in each hand and put one in front of each shoulder. Squat down and squeeze your glutes and abs as you do so. As you get back to standing, punch with your right hand by putting it straight out in front of you. Bring your right arm back in and get down into a squat again. This time, when you get back to standing, punch with your left hand by putting it straight out in front of you. 10 times for each arm.
Standing With Side Taps And An Overhead Reach
Bend your elbows and lift the dumbbells so that they are in a goal-post position, with your shoulders in the middle. Take a deep breath in and push your left arm up over your head while tapping your left foot out to the left. Then, come back to the center. Do it again to the right. Switch sides and do 10 reaches on each side.
Russian Twist
The Russian twist is a great way to strengthen your core. By twisting, you work your obliques and other core muscles at the same time. Adding a dumbbell takes it to the next level. Sit on the ground with your knees bent and your feet either in the air or on the floor. Turn your upper body 45 degrees to the back (this will feel like you are at the top position of a situp). Hold one dumbbell in each hand, squeeze your shoulder blades together, and pull your shoulders away from your ears. If you lift your feet off the ground, you’ll make it harder for your abs. Keeping the dumbbell in front of your chest, twist your torso to the right and reach the dumbbell toward the floor. Then move back to the center and twist to the left while tapping the dumbbell on the floor. Do ten times on each side.
Press From Above
Start by holding the dumbbells like a goalpost, with the weights in line with your ears. The upper arms should be flat on the ground, and the forearms should be at a right angle to the ground. Press the weights up over your head and slightly in front of your forehead so you can see them without tilting your head up. Then move them back to where they were before. Do this ten times and buy dumbbells at low prices by using the Lacrosse Monkey Coupon Code.
Triceps Stretch
Stand with your feet about as far apart as your hips and your knees slightly bent. Tilt your chest 45 degrees toward the ground by bending forward at the waist. Pull your elbows up toward the sky and hug them into your sides to do a row. Then, keeping the elbows still, bring the weights up and back toward the back of the room to do a tricep kickback, which works the upper back and back of the arms. Return to the row position and do this 10 times.
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