Overhead Dumbbell Tricep Extension 3 8 - 12 7. 3 sets of 60 seconds will work. One of the most popular training splits is the upper lower split. Before each workout, perform a five to 10-minute warm-up to prepare your muscles. These are all done while lying on your back on a flat bench. Split #2: The Upper Lower Workout Split. Reply. Ideally have at least 1 day of rest in between your days, I would highly recommend running the schedule like this. Strive to add weight or reps every workout. Optimum Nutrition has a great pre-workout supplement that viewers love. For your biceps, choose from biceps curls, hammer curls and supine curls. But also, working the upper body the right way! Dumbbell exercises that directly develop your chest include chest press, flyes and pullover. I found this article and it matches the advice that I received from a physician perfectly. One pro tip that I learned when training in a basement gym was to buy a couple sets of the handles and plenty of plates to have multiple sets of weights. A three-day dumbbell workout schedule is an appropriate lifting frequency for building strength or size in your upper-body muscles. Johnny, I recommend tightening up your diet, get plenty of protein, and increase your nutritious fat intake. Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps. Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps. With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. The lat pull-down, seated row and dumbbell pullover serve as your back exercises. How to Get Bigger Arm Muscles With Hand Weights, Upper-Body Workout Routines for Women With Bad Knees, The Muscles Worked on a Lateral Bench Press. Dumbbell Pull Over: 8 reps, 3 sets Pull overs are another great chest exercise that will fit right in to your dumbbell workout routine. Once you get your diet on point, taking a multi-vitamin is important as a strength athlete. To develop your triceps, do overhead triceps extensions and lying triceps extensions. Workouts will target each of your major upper-body muscles, including the chest, back, shoulders, biceps and triceps. Tuesday: Lower body 3. #2 It Maximizes Recovery: By training your upper body on one day, then your lower body on another, you allow for a decent amount of recovery between sessions. You can get adjustable benches everywhere and if you aren’t too serious about training… I guess any bench would do. National Strength and Conditioning Association: Strength, Size or Power? You can beat your muscles down in the gym but the only way to recover (build) muscle is to fuel your body with quality food. These dumbbells are cost-effective and you can basically use as much weight you can put on them. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. Sit on the floor, legs straight, abs tight, dumbbells held at your shoulders. Lie on your back on an incline bench set to 45 degrees with your feet … A decline chest press requires can also be performed with an adjustable bench. I’m glad to hear your physician and I align in our methodologies. 4 sets x 8 to 12 reps (2 – 5 minutes rest between sets) *If you don’t have a flat bench, then substitute in floor presses or pushups 4 sets x 10 to 15 reps (1 – 2 minutes rest between sets) 2. However long it takes. Rhonda, thank you for asking. Working out on Mondays, Wednesdays and Fridays, for example, gives your muscles the 48 hours of rest they need in between workouts. Without … The link to the video is saying to hold for 3 x 1 min sets, but you are saying 3 sets of 12. Good luck with your progress and be sure to check back. Pick two or three exercises for each muscle group. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. I was previously using dumbells every day and was disappointed in my progress. This program provides the rest I was told my body needed. Working out with dumbbells offers a number of training benefits. 14 thoughts on “Effective 3 Day Dumbbell Only Workout” Johnny. Or cycle through them one at a time, or does not of that matter as long as I get through it? You really can’t out train and out supplement a crap diet. The trick is learning technique and then going after the complex meals. For example, when doing alternating shoulder presses, perform one repetition with your right arm and then the next with your left. The push … Pack on some serious muscle! Don’t get me wrong, I don’t know how to cook 5 course gourmet meals, but I have no problem eating enough varieties of a protein and vegetable to keep me happy. I am not sure why, I must have missed changing it to a time. Bench Press. So you can build and sculpt a muscular upper body with this upper body workout plan. For middle age professionals that don’t have too much time on their hands to gear up and drive to the gym four days a week, being able to do a quick 30-minute workout at home with simple dumbbells is extremely convenient. Legs & Core Dumbbell Workout. But this is not about lower body. Pectorals (chest) Dumbbell flyes. Again, I can’t say enough about their flavors. If you get too strong for the weight you have, you can go to a sporting good place like Dicks Sporting Goods and buy more weights. Throw some creatine in your shake or shove a scoop in your mouth and wash it down… whatever works for you! It’s sturdy, wide, and perfect for anyone. While keeping your arms straight, lift them up and out to your sides until they’re parallel to the floor. 4 Sets of Dumbbell Stiff … Optimum Nutrition Gold Standard Pre-Workout, I have a review of Optimum Nutrition’s Creatine, BodyTech Creatine Monohydrate – Product Review 2020, 8 Reasons No One Cares How Much You Leg Press, Become A Mass Monster With This 3 Day Split, 2020 Product Review: Schiek Lifting Straps with Dowel. Dumbbell Goblet Squat 4 8-10 Dumbbell Stiff Leg Deadlift Dumbbell … I’ll go into more detail later. Hypertrophy is simply the increase in size of an organ or tissue through the enlargement of the cells that comprise it. I’m not an affiliate (I don’t think they have a program) but I will tell you if I could sell their equipment I would. Maybe you don’t have time to go to the gym or you want to train at home… what next? Press-ups – 20 reps . Schedule your three dumbbell workouts on nonconsecutive days and focus on all of the major muscle groups in every workout. Get the most of your gains and life with this multi-vitamin. This is in my opinion the best tasting protein on the market. … Supine curls start with your palms facing each other. “You get what you pay for” is a saying that generally is true… especially with gym equipment. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps. Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps. 3 – Not Being Active on Off Days. If you haven't quite arrived at these numbers yet, you'll be better off training each body part a bit more often. For example: Wednesday: Off 4. Thursday: Upper body 5. Dumbbells typically offer a better range of motion than barbells, allowing you to build … If you’re looking to build size, drop the weight down
