Here is a beauty of a dumbbell workout that can be done at home. Dont let the home bit fool you though, this workout is serious if you go hard and heavy enough. In the grand scheme of things I would have to qualify this as a workout for hardgainers that would like to put on some muscle mass.
The secret to putting on muscle is to eat more calories than you burn and to lift progressivly heavier during your workouts all the time, thats it, thats all. Oh yes, make sure you dont do too many exercises that you cant recover from.
If you are working out at home you may want to invest in a set of selectorized dumbbells like the powerblocks. You simply move a pin to select the weight on each dumbbell, and the entire setup is about the size of a small nightstand.
Have fun and grow!
Ray Burton
Exercise And Fitness Instruction
www.buildingbodies.ca
| Home Dumbbell Workout Week #1 | ||
| Exercises | Sets And Reps | Rest |
| Dumbbell Squats | 3×8 | 1:30 |
| Dumbbell Lying Leg Curls | 3×8 | 1:30 |
| Dumbbell Standing Calf Raises | 3×12 | 1:30 |
| Dumbbell Bench Presses | 3×8 | 1:30 |
| One Arm Dumbbell Rows | 3×8 | 1:30 |
| Dumbell Shoulder Presses | 3×8 | 1:30 |