10 MINUTE DUMBBELL WORKOUT PLAN WEEKLY REVOLVING GENERAL PROGRAM
STANDING WORKOUT PLAN YOU CAN DO AT HOME WITH DUMBBELLS Day 1 : Biceps and Forearm Day 2: Back Day 3: Triceps and Shoulder Day 4: Legs Day 5: Biceps and Forearm Day 6: Tummy and Chesstt
INTRODUCTION Which is better: high reps with low weight or low reps with high weight? It's generally believed that high reps are better to tone your body (fat loss), and that low reps are better to build muscle and increase strength. The ideal rep ranges to elicit the greatest changes in body composition (both fat loss and muscle building) are likely to occur within the 6 - 12 rep range. A/ If you're primary goal is to enhance endurance or burn fat, your training program might look as follows: 4 sets of 12 repetitions Tempo: regular speed Rest between sets: 60-90 seconds B/ If, however, your goal is to increase strength and build muscles, then your program might more resemble this: 5 sets of 3 repetitions Tempo: As fast as possible 3-5 minutes rest between sets C/ If you want to hit everything at once, your program could look like this:
Monday - 4 sets of 12 reps Wednesday - 10 sets of 5 reps Friday - 5 sets of 3 reps -
light weight light to intermediate weight heavy weight
How many reptitions should you do? No matter how many repetitions you do, always use a heavy enough weight so that the last rep is a struggle, but not such a struggle that you compromise good form. After about a month of strength training, you may want to go to muscular failure (that is, your last repetition is so difficult that you can’t squeeze out one more).
How heavy should my dumbbells be? A simple bicep curl is an effective gauge for your strength, and knowing your strength will help you decide what dumbbell weight is right for you. Hold the dumbbell in your hand near your hips. Lean against a wall with your shoulders and elbows touching the wall. Curl the weights up toward your shoulders. •
You should be able to perform 14 to 22 reps of this simple curl before you feel significant strain or fatigue.
•
If you cannot perform 14 to 22 reps before fatigue sets in, select a set of dumbbells at least five pounds lighter.
[3]
For instance, if you struggled with the 15 pound dumbbells, switch them out for 10 pound dumbbells.
Sources: http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/
Marc Perry, CSCS, CPT Built Lean Creator and CEO http://www.bodybuilding.com/fun/high-reps-low-reps-which-rep-scheme-is-best.html
Mike Robertson, C.S.C.S. http://www.dummies.com/how-to/content/weight-training-how-many-reps-and-sets-to-do.html http://www.wikihow.com/Choose-the-Right-Dumbbell-Weight
DUMBBELL REVOLVING GENERAL WORKOUT WEEK PROGRAM
MONDAY
Biceps & Forearm
1. Standing Biceps Curl 2. Upright Row 3. Hammer Curl 4. Alternating Shoulder Press 5. Biceps Curl - Overhead Press 6. Bent Over Row 7.Archer Lunges 8. Arnold Press 9. Thruster 10. Concentration Curl
1. Biceps Curl
5. Biceps Curl - Overhead Press
9. Thruster
2. Upright Row
6. Bent Over Row
10. Concentration Curl
3. Hammer Curl
7.Archer Lunges
4. Alternating Press
8. Arnold Press
.
.
TUESDAY
Back
1. Bent over Row 2. Dead Lift 3. Bent Over Reverse Fly 4. Cross Chop 5. Bent Over Lateral Raise 6. 10 Count Hold 7. Bend to Opposite Foot 8. Kneeled Row 9. Alternated Twisted Bend 10. Triceps Kickback
1. Bent over Row
2. Dead Lift
3. Bent over Reverse Fly
5. Bent Over Lateral Raise
6. 10 Count Hold
7. Bend to opposite Foot
9. Alernated Twisted Bend
10. Triceps Kickback
.
4. Cross Chop
.
8. Kneeled Row
WEDNESDAY
Triceps & Shoulder
1. Upright Row 2. Overhead Extension 3. Triceps Kickback 4. Lateral Arm Raise 5. Reverse Fly 6. Skull Crusher 7. Boxer & Punch 8. Shoulder Shrug 9. Shoulder Press 10. One Arm Extension 11. Alternate Front Raise 12. Single Arm Swing - Front Raise
1. Upright Row
2. Overhead Extension
3. Triceps Kickback
4. Lateral Arm Raise
5. Reverse Fly
6. Skull Crusher
7. Boxer & Punch
8. Shoulder Shrug
9. Alternating Shoulder Press 10. One Arm Extension
11. Alternate Front Raise
12. Single Arm Swing - Front Raise
THURSDAY Legs 1. Sumo Squat - Biceps Curl 2. Single Leg Scarecrow 3. Reverse Lunge Press 4. Squat / Goblet Squat 5. Lunge 6. Standing Toe Raise (for calf) 7. Thruster 8. Over Head Squat 9. Side Lunge & Curl 10. Curl / Squat / Press 11. Side Lunge & Press 1. Sumo Squat - Biceps Curl
4. Squat / Goblet Squat
8. Over Head Squat
2. Single Leg Scarecrow
5. Lunge
9. Side Lunge & Curl
3. Reverse Lunge Press
6. Standing Toe Raise
10. Curl / Squat / Press
.
7. Thruster
11. Side Lunge & Press
FRIDAY
Biceps & Forearm 1. Concentration Curl 2. Press 3. Cross Body Curl 4. Curl and Press 5. Cross Body Curl 6. Weighted Scissor Arms 7. Inverted Curl to Front Press 8. Double Curl 9. Hammer Curl 10. Curl and Press
1. Concentration Curl
2. Press
3. Alternate Curl
4. Curl and Press
.
5. Cross Body Curl
6. Weighted Scissor Arms
7. Inverted Curl to Front Press
8. Double Curl
9. Hammer Curl
10. Curl and Press
.
SATURDAY Tummy & Chest 1. Bent Over Reverse Fly 2. Archer Lunge 3. Lying Chest Fly 4. Wood chop 5. Side Swing 6. Single Arm Swing 7. Skull Crusher 8. Lateral Arm Raise 9. Discus 10. Weighted Scissor Arms 1. Bent Over Reverse Fly
2. Archer Lunge
5. Side Swing
8. Lateral Arm Raise
3. Lying Chest Fly
6. Single Arm Swing
9. Discus
4. Wood Chop
7. Skull Crusher
.
.
10. Weighted Scissor Arms
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