Muscle Bulk And Size Program

Dumbbell Routines and Exercises

Dumbbell Exercises and Lifting Routines

Get Instant Access

Thighs-Heavy Barbell Back Squats, Thigh Biceps Curl Chest-Heavy Barbell Bench Press, Bent Arm Pullover, Incline Barbell Press Back-Wide Grip Pull-ups w/weight, Heavy One Arm Dumbbell Rowing, Barbell Shrugs

Shoulders-Heavy Barbell Press Behind Neck, Heavy Dumbbell Press; (prior chest work produces balance of shoulder program) Biceps-Cheat Barbell Curls, Alternate Cheat Dumbbell Curls, (seated) Triceps-Heavy Triceps Press, (standing or seated); Narrow Grip Cheat Bench Press

Calves-Donkey Calf Raise, Heel Raises on Vertical Leg Press Machine Abdominals-None

Bulk exercises and low reps of (6) prevailed; using moderate to heavy weight. Five to nine sets are performed for the major muscle groups of the thighs, back and chest and 3 to 5 sets for the minor muscle groups (Shoulders, Triceps, Biceps, Abdominals and Calves). Rest between sets is around two-five minutes.


Was this article helpful?

0 0
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.

Get My Free Ebook

Post a comment