This dumbbell 4 week of training at home is ideal for busy people who do not have much time on their hands to train.
It can be done in 15 minutes and produces great results in size and strength.
This program consists of three workouts per week with at least one day of rest between workouts.
An ideal training week might look something like this: Monday - Training Tuesday Wednesday - Training Thursday Friday - Training As you can see the weekly division above you get 3 days of training with a day off in the middle and the weekend off to recover.
Feel free to change the training days to meet their own needs.
Each week you'll do just 3 years and 4 repetitions for each exercise.
The three exercises were carried out in a super set continuously, without rest between exercises.
After the last rest period is 30 60 seconds and repeat 10 times.
The weights should be reasonably strong and should not be able to lift more than 8 reps.
The first set may seem easy, but as establishing increasingly will notice very rapid decrease in the number of repetitions you can do.
Week 1 Dumbbell Deadlift Dumbbell shoulder press Chin ups Week 2 Incline Dumbbell Chest Press Squats One arm dumbbell rows Week 3 Dumbbell Deadlift Pull Ups Dumbbell shoulder press Week 4 Decline Dumbbell Chest Press Squats Bent over dumbbell rows Although this is the title of your home workout easier or less.
It is easy in the sense that I can not take all your time and only uses three basic exercises.
It is necessary to give your workouts at 100% otherwise not benefit from them.
No workout should be easy and would not benefit from them.
It can be done in 15 minutes and produces great results in size and strength.
This program consists of three workouts per week with at least one day of rest between workouts.
An ideal training week might look something like this: Monday - Training Tuesday Wednesday - Training Thursday Friday - Training As you can see the weekly division above you get 3 days of training with a day off in the middle and the weekend off to recover.
Feel free to change the training days to meet their own needs.
Each week you'll do just 3 years and 4 repetitions for each exercise.
The three exercises were carried out in a super set continuously, without rest between exercises.
After the last rest period is 30 60 seconds and repeat 10 times.
The weights should be reasonably strong and should not be able to lift more than 8 reps.
The first set may seem easy, but as establishing increasingly will notice very rapid decrease in the number of repetitions you can do.
Week 1 Dumbbell Deadlift Dumbbell shoulder press Chin ups Week 2 Incline Dumbbell Chest Press Squats One arm dumbbell rows Week 3 Dumbbell Deadlift Pull Ups Dumbbell shoulder press Week 4 Decline Dumbbell Chest Press Squats Bent over dumbbell rows Although this is the title of your home workout easier or less.
It is easy in the sense that I can not take all your time and only uses three basic exercises.
It is necessary to give your workouts at 100% otherwise not benefit from them.
No workout should be easy and would not benefit from them.
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