Putting It All Together

Dumbbell Routines and Exercises

Dumbbell Exercises and Lifting Routines

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Taking all of the information presented above, below are the first four weeks of your periodized program. Notice how the first week is an Active Recovery Phase week and how the

volume after week 1 in increased dramatically. (Week 1) Active Rest Monday/Thursday

MODIFIED COMPOUND SUPERSET: (Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).

Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)

One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)

MODIFIED COMPOUND SUPERSET:

Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)

Pulldown to Front 2 sets x 10 reps (1 minute rest)

MODIFIED COMPOUND SUPERSET:

Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)

Dumbbell Shoulder Press 2 sets x 10reps (1 minute rest)

MODIFIED COMPOUND SUPERSET: Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest) Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)

MODIFIED COMPOUND SUPERSET: Dumbbell Lunges 3 sets x 10 reps (1 minute rest) Leg Curls 3 sets x 10 reps (1 minute rest)

SINGLE SETS:

Squats 2 sets x 10 reps (2 minute rest) Calf Raise 3 sets x 10 reps (2 minute rest)

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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