Specific fitness plan for dumbbells and barbells

Fitness is quite common in our daily life. Fitness can improve all aspects of our body's functions, which is very helpful. There are many ways to do fitness. We also need to choose appropriate methods when we do fitness, especially when using dumbbells for fitness. We need to pay more attention. So what is the dumbbell barbell fitness plan? Let's take a look!

Dumbbell Fitness Plan: Many people are not very clear about the dumbbell fitness plan, and don’t know how to do it. If you want your body to get a good exercise, you must choose the right method, otherwise it will cause serious harm to your health. This is something you need to pay attention to.

Dumbbell fitness plan: chest training on Monday, four sets of flat dumbbell presses and four sets of flat dumbbell flyes. Try to do 8 to 12 reps in each set (the weight can be adjusted by yourself), and then do high push-ups (with both hands on the dumbbells) at the end, three sets, and do each set until exhaustion.

Triceps on Tuesday. Do four sets of reverse push-ups (i.e., the body is suspended in the air, with the hands and feet at the same height, and push-ups are performed), eight in each set.

Memorize on Wednesday. Bent-over dumbbell row. Alternate between single and double arms, three sets each, eight to twelve reps per set.

Thursday: Biceps, incline dumbbell curls, four sets, eight to twelve reps per set. Upright dumbbell curls, alternating arms. Same quantity as above.

Shoulder Friday. Seated dumbbell overhead press, front raise, lateral raise, and bent-over fly, all for four sets, except for the bent-over fly, for eight to twelve reps. Use supersets for bent-over flyes. That is, the weight ranges from large to small, until empty-handed.

Saturday legs. Weighted squats. Scissor squat. Four groups of ten each.

Keep strength training to less than one hour per day. Rest for one and a half minutes between sets.

Through the introduction above, I believe everyone has already understood the dumbbell fitness plan, so friends can follow the above methods when exercising with dumbbells. However, we need to pay attention that this kind of fitness method must be carried out every day in daily life, so that the best effect can be achieved.