A list of dumbbell exercises that together form an excellent training plan
The gyms have already opened, many people have already returned, but there are also many who are still standing back.
Although this plan can be used in a gym, the use of just dumbbells was not random.
Many people decided to buy training material to continue their routine at home.
We ourselves published an article to help those who wanted to train at home while gyms were closed here.
This training plan is designed for those who have dumbbells and a training bench.
Basically, it's a full-body plan that aims to get the most results out of as little material as possible.
If this is your case, this could be the bodybuilding program you are looking for.
Let's get down to business and present the bodybuilding training plan.
Dumbbell Workout Plan
Training A
- Dumbbell squats – 3 sets x 10 repetitions
- Deadlift with dumbbells and semi-stretched legss – 3 sets x 10 repetitions
- Dumbbell row – 3 sets x 10 repetitions
- Dumbbell chest press – 3 sets x 10 repetitions
- Sides – 2 sets x 8 repetitions
- Dumbbell bicep curl – 2 sets x 8 repetitions
- Lying dumbbell extension – 2 sets x 8 repetitions
Training B
- Dumbbell Lunges – 3 sets x 10 repetitions
- Deadlift with dumbbells – 3 sets x 10 repetitions
- Seated shoulder press – 3 sets x 10 repetitions
- Openings – 2 sets x 8 repetitions
- Hammer Curl – 2 sets x 8 repetitions
- Seated dumbbell extension – 2 sets x 8 repetitions
Training C
- Step Up with Dumbbells – 3 sets x 10 repetitions
- Deadlift with dumbbells and semi-stretched legs – 3 sets x 10 repetitions
- Dumbbell row – 3 sets x 10 repetitions
- Dumbbell chest press – 3 sets x 10 repetitions
- Inverted openings – 2 sets x 8 repetitions
- Dumbbell bicep curl – 2 sets x 8 repetitions
- Dumbbell press and short grip – 2 sets x 8 repetitions
Conclusion
And this is the training plan based on exercises with dumbbells to gain muscle mass or include it in your fat loss plan.
It is aimed at beginners and those who have already had a few months of training.
It is versatile to the point that it can be used by athletes of different levels or objectives.
It is important not to forget your diet and the amount of cardio used.
It can be done three times a week, with some cardio training on rest days.
It can also be done more than three times a week, but ideally always leave a day of rest between each workout.
Don't forget to follow the plan with a good diet, according to your goals.
If you have any questions, use the comments area below.
