Dumbbell exercise regimen, dumbbell exercise regimen

Dumbbell training program.

Start with 10-15 minutes of aerobic warm-up exercises, such as jogging, to warm up your body.

Day 1 Chest Training.

Dumbbell chest press 10-12 x4 set.

Dumbbell Flying Bird 10-12 x4 set.

Push-ups 20-30 x4 set.

Back training on day 3.

Dumbbell one-arm row: 10-12 x4 sets.

Dumbbell leg curl deadlift: 10-12 x4

Pull-up wide grip: 10-12x4

Pull-up narrow grip: 10-12 x4

Day 5 Shoulder. Training day.

Standing dumbbell press 10-12 x4

Standing dumbbell side raise: 10-12 x4

Dumbbell front flat lift 10-12 x4

Dumbbell rear flying bird 8-12x4

Day 7 Leg Training Day.

Dumbbell squat (holding dumbbells at your sides) 10-12rmx4 sets dumbbell scissor squats 10-12x4 sets.

Dumbbell straight leg deadlift 10-12x4

Day 9: Two or three training days.

Seated single arm neck and back arm flexion and extension: 10-12x4 sets.

Pitch arm flexion and extension: 10-12x4 groups.

Prone curl: 10-12x4 set.

Standing dumbbell hammer curl set of 10-12x4.

Seated dumbbell alternate curls: 10-12 x4 sets.

Note that the above action sets take a 60-90 second break and a 90-120 second rest between movements.

Home Dumbbell Training Program:

1. Warm-up exercise for about 10 minutes, which can make the body sweat slightly.

Take your pick: jump rope, run, climb stairs, squat and stand up, etc.

2 Power exercises.

On the first day, target muscles: chest, movements: plank dumbbell flying bird 6 sets x8, plank dumbbell bench press 5 sets x8, push-ups: 6 sets x exert all effort.

On the second day, target muscles: back, movements: 7 sets x 8 single-arm dumbbell rows, 5 sets x8 bent dumbbell rows, and straight-leg deadlifts: 6 sets x 8.

On the third day, target muscles: shoulder, movements: 5 sets of dumbbell presses x 8, 5 sets of bent birds x8, single-arm dumbbell front raise: 5 sets x8, upright rowing: 5 sets x8.

On the fourth day, target muscles: humerus 2 humerus 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 8, narrow bench press 3 groups x 8, single arm neck and back arm flexion and extension 3 groups x 8, back arm flexion and extension 2 groups x 8.

On the fifth day, target muscles: legs, movements: scissor squat 3 groups x 8, single leg squat 4 groups x 8 pieces, frog jump 2 groups x 30 pieces, high leg raise 3 groups x 120 pieces, supine hip lift 3 sets x 8 pieces.

On the sixth day, target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 8, bent dumbbell rows 3 sets x8, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist 2 sets x40 pieces, flank curls 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pieces.

Exercise for 6 days and take one day off.

3. Aerobic exercise, choose the following exercise at will, do enough aerobic exercise for 10 minutes, have that feeling of hard work, and slow down when you can't persevere. The time is in 10-20 minutes.

a. Climb stairs, b. Jog, c. Jump rope, d. Race walking, E. Run in place.

Haha, I'll help you, I've been practicing for a long time, it's very useful, but it's up to you to stick to it.

Monday : Target muscles Thoracic humeral 2 abdomen.

1: Push-ups 3*20 warm-up.

2: Dumbbell bench press 4*12

3: Dumbbell Flying Bird 3*8

4: Alternate curl 4*12

5: Concentrated curl (also known as mind curl) 4*8

6: Sit-ups.

7:2 from the head.

Tuesday: Target muscles: legs, shoulders, trapezius, abdomen.

1: Dumbbell squat 4*15

2: Lungstep Squat 3*8

3: Dumbbell press 4*12

4: Raise 4*15 dumbbells in front of you

5: Dumbbell side lift 4*15

6: Horizontal side lift 4*15

7. Dumbbell calf raises: 4*20

4 5 6 items Choose 2 at a time.

8: Calf stool: sit-ups 4*20 (put the legs on the stool and the person lies on the ground) This effect is better1

9: Sit-ups 4*20

Wednesday: Target muscles dorsal humeral three abdomen.

1: Pitch row 4*12

2: Dumbbell one-arm rowing 4*12

3: Dumbbell curl 1*25 (light weight warm-up arm).

4: Arm flexion (4*8) at the back of the neck

5: Pitch arm flexion (4*15) light weight.

6: Narrow push-ups (4*12) - 2 hands less than shoulder width 7: Sit-ups.

8:2 from the head.

Thursday: Same Monday.

Friday: Closed.

Saturday: Intensive Training (Putting opposing muscles together) 1: Push-ups 2x20 Warm-up.

2: Bench press + pitch row (no rest in between) 4 * (12 + 12) The first 12 is only bench press The second refers to the pitch row!

3: Flying bird + one-armed rowing 3* (12+12).

4: Dumbbell curl + back of the neck arm flexion 4*(12+12)5: concentrated curl + prone arm flexion 4*(8+15).

6: Calf stool sit-ups 4*20

Sunday : Same Tuesday Legs and shoulders are trained.

I take a minute break for each group, and it takes an hour to finish the errand every day, and remember to persevere, even if it hurts.

Exercise before bed and in the afternoon during free time is recommended.

At first, the weight should be slightly heavier than your own weight. Too heavy can easily lead to muscle strain.

Do twice a day for 20 to 25 at first, 3 to 5 times a week, and increase the number of workouts for each session as you increase the number of workouts. Gain weight after half to a month.

PS: Do not do it 1 hour before or after eating. So as not to affect appetite and lead to energy deficiency.

If you don't have a gym around, it doesn't matter, a pair of dumbbells can achieve your goal of gaining muscle at home. The following dumbbell muscle-building exercise program is a basic exercise, and the focus should be on mastering the correct dumbbell movement technique when practicing, basically to ensure the following basic principles:

Six Basic Principles:1. Practice and figure out the essentials of the movement, focusing on feeling the force of the muscles in the process of action.

2. Maintain the principle of gradual progress, give the body a good adaptation process, and prevent injuries at the same time.

3. Adopt the principle of 3 exercises in 1 week and training every other day to ensure good muscle recovery.

4. During the one-week training cycle, make sure that every part of the body is trained.

5. There is no muscle growth without recovery, and the 2 important factors of recovery are rest and nutrition.

6. No matter how good it is'The method is not adhered to, and it is only equal to zero.

The specific plans are as follows:Warm up for 5 minutes before the gym, stretch for 3 minutes, and warm up for another 5 minutes; Stretch for 5-8 minutes after the exercise.

For more information on the concept of RM and the selection of dumbbells, please see:

Monday: Chest + triceps training1) Dumbbell bench press, 10-12rm x3 set.

2) Dumbbell Flying Birds, 10-12rm x3 sets.

3) Push-ups, 15-20 (times) x4 sets.

4) Sitting, single arm, neck and back arm flexion and extension, 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension, 8-12rm (times) x3 sets.

Wednesday: Back + Biceps Training1) Dumbbell rowing, 8-12rm (times) x 4 sets.

2) Pull-up wide grip, 8-12rm (times) x4 sets.

3) Pull-up narrow grip, 8-12rm (times) x4 sets.

4) Prone curls, 8-12rm (times) x 3 sets.

5) Standing dumbbell hammer curl, 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls, 8-12rm (times) x 3 sets.

Friday: Leg + Shoulder Training Day1) Dumbbell squat, 8-10rm (times) x3 sets.

2) Dumbbell lunge squat, 8-10rm x3 set.

3) Dumbbell lift, 8-10rm x3 set.

4) Standing dumbbell press, 10-12rm (times) x3 sets.

5) Dumbbell side raise, 10-12rm (times) x3 sets.

6) Dumbbell front raise, 10-12rm (times) x3 sets.

Saturday or Sunday:Arrange one or two aerobic sessions such as running, skipping rope, cycling, etc. for 45-60 minutes.

The abdomen can be practiced every dayThe training should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Replenish easily absorbed proteins (eggs, beef, or eggs) and carbohydrates (bread, milk, eggs, etc.) after each session.

The main methods of dumbbell exercise are flat bench press, flat lying bird, bent side lift, etc., these methods need to use arm strength to continuously make stretching movements, which can effectively exercise the muscles of the arm, do 2 sets of each training, and repeat 10 times of action in each group.

1. Bench press

Lie on your back on the ground, with the back of your hands facing your face and hold the dumbbells on your shoulders, use your arm strength to push the dumbbells upwards, stretch your hands straight to the ground at 90° and pause for 3 seconds, return your hands to their original position, 1 set of every 10 movements, and do 2 sets for each exercise.

2. Lying flat birds

Lie on your back on a 45° fitness bench, hold dumbbells in each hand, bend your elbows slightly, palms facing each other, put them on your sides, stretch your hands straight through the strength of your chest muscles and arms, so that the dumb bell is just above your chest, and then slowly return your arms to their original position, do 2 sets of 10 movements per training.

3. Lean over and raise sideways

Press your upper body straight forward, maintain a bent knee posture, hold dumbbells in each hand in front of your knees, stretch your arms on both sides, let your arms be parallel to your shoulders, and then return your arms to their original positions, doing two sets of 10 movements per session.