Dumbbell Fitness Program

Fitness is very common nowadays. This kind of practice is very helpful to improve all aspects of the human body. There are many ways to exercise. When exercising, you should also choose the appropriate method, so that it will have a good effect on fitness. When doing different fitness methods, you should also pay attention to its different characteristics. Therefore, when planning a dumbbell fitness plan, you should have a good understanding of it.

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 Program:

On Monday, I trained my chest with 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 above introduction, you will have a good understanding of the dumbbell fitness plan. Therefore, when choosing such exercise, you can follow the above methods. However, it should be noted that such exercise must be carried out every day to achieve good results and help yourself lose weight.