General warmup a. Stiff-legged deadlift: 2 x 8, 3/3 cadence, four minutes rest between sets, hard training b. Partial deadlift from knee height, alternate weeks only: i x 10, 3/3

cadence, double-pause reps, very hard training c. Overhead press: 2 x 6-8 double pause reps in a power rack, starting each rep from the bottom, four minutes rest between sets, very hard training d. Dumbbell curl: one arm at a time (unilateral), 2 x 6-8, three minutes rest between sets, brutally hard training e. Side bend: 6 x 8 cumulative fatigue, 3/3 cadence f. Neck work: 2 x 10-12, 5/5 cadence, hard training g. L-fly: 2 x 6-8 per arm, 5/5 cadence, hard training Cool down

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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