How To Build Muscle With A Dumbbell Set: Effective Workout Routines
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A pair of dumbbells is one of the best weightlifting equipment that one can purchase for gymming sessions at a gym or at home. One doesn’t always necessarily require a gym filled with modern equipment to build serious muscle and strength in keeping with one's body's requirements. All one needs are two dumbbells, so to say, a Dumbbell Set, and a plan that'll materialize into something beneficial regarding workouts within a specified timeline to get optimal results.
Theory Behind Dumbbell Workout Regime:
1. Body part splits—There’re four Dumbbell Set of workouts per week, each targeting different body parts. Workout 1 targets chest and back; workout two arms, biceps, and triceps; workout three legs and abs; and workout 4 shoulders- selected for adding muscle mass and transforming the torso as quickly as possible.
The initial three workouts per week target two different muscle groups, so that while one body part is working, the other tends to recover. It enables one to maintain a highintensity level and lift the heaviest weight possible with good form, stimulating optimal muscle growth and building. A typical workout regime runs on Monday, Wednesday, Friday, and Saturday/Sunday
2 Dumbbell workout structure-All four weekly sessions constitute six exercises with a Dumbbell Set, segregated into three supersets, namely 1A & 1B, 2A &2B, 3A & 3B. One completes all sets of one exercise before moving on to the next exercise. In a superset workout regime, although one performs a set of the first exercise of a pair accompanied by a second set of the second exercise back-to-back, only resting is required after completing all second moves’ reps. Upon completing the initial superset, one moves on to the second superset, repeating the sequence.
Below are instructions/guidelines regarding the first superset of the dumbbell workout plan:
1A Floor Press-Sets 4 Reps 10 Rest 0sec Tempo 2010
1B Hammer Bent-Over Row-Sets 4 Reps 10 Rest 60sec Tempo 2010
That translates to the following in practice:
1 Ten reps of the floor press
2 Ten reps of the hammer bent-over row
3. 60sec of rest
4 Ten reps of the floor press
5. Ten reps of the hammer bent-over row
6 60sec of rest
7. Ten reps of the floor press
8 Ten reps of the hammer bent-over row
9 60sec of rest
10. Ten reps of the floor press
11 Ten reps of the hammer bent-over row
12. 60sec of rest
Repeat the method with the next superset.
This approach is highly beneficial for building muscle faster as supersets optimize both the intensity and quality of sets, partly by minimizing the amount of rest.
3. Dumbbell workout variables-Adhere to a progressive training plan with Dumbbell Set available at all ranges of Dumbbell Set Price, continuing to throw challenges to your body so that your body adapts to them sooner or later.
For instance, in week 1, one will do four sets of 10 reps per move, thereby increasing to four sets of 12 in week 2. In weeks 3 and 4, one will perform five sets of 10 and 12 reps, respectively, to maximize endurance capacity.
Four phases of resistance exercise represented by tempo;
Time in seconds for performing eccentric/lowering phase
Pause at reps-bottom
Time taken to complete the concentric/most dynamic part of the move
Time to pause at the reps-top
Advantages/Benefits of Dumbbell Workouts at Home
Convenience
Cost-Effective
Proven, Satisfactory Results
Best Dumbbell Exercises for Home Workouts
Dumbbell Chest
Floor Dumbbell Press
Upright Front Chest Raises
Push-Ups
Reverse Grip Press
Floor Fly
Dumbbell Back
Standing Dumbbell Reverse Fly
Rows
Good Mornings
Bent-Over Rows
Bent-Over Wide Rows
Dumbbell Shoulder
Arnold Press
Front Raise
Lateral Raise
Shrugs
Rear Delt Fly
Dumbbell Leg
Single-Leg Raises
Hack Squats
Lunges
Goblet Squat
Side Lunge/Lateral Lunge
Dumbbell Arm
Concentration Curl
Cross Body Hammer Curl
Drag Curl
Tricep Kickbacks
Overhead Dumbbell Tricep Extension
Dumbbell Core
V-Up
Lying Dumbbell Crunch
Bird Dog
Side Bend
Buy Dumbbells Online at varied Dumbbell Set Price at Cockatoo India
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