Here is a simple and affordable dumbbell workout program at home. Despite its apparent simplicity, it is quite effective.
It can be used by people of all skill levels and ages. Requires a minimum of free space and your time.
This training program is suitable for almost any goal. Whether it's work on relief and weight loss, or a set of strength and muscles.
For training, you will need two high-quality dial-up dumbbells with sufficient weight. Of course, if you have more ambitious goals, then there should be additional discs for dumbbells or from a barbell.
Before you start exercising, be sure to warm up. It will help warm up the muscles and prepare them for the load.
Dumbbell workout program for home - list of exercises by day
Day 1 - back, biceps, abdominal muscles
Deadlift with dumbbells 5 sets of 5 reps
Standing shrugs 3-4 sets of 10-12 reps
Hammer dumbbell curls for biceps 3-4 sets of 10-12 reps
Trunk lift for the abdominal muscles with a weight of 3 - 5 sets of 10 reps
This day we start training from the back, doing an important base, namely the deadlift. Then we move to the top of the back and swing the trapeze.
After that, biceps and partially forearms. Then we swing the press with not much weight. (not for beginners)
Day 2 - chest, triceps
Dumbbell bench press 5 sets of 5 reps.
Wiring with dumbbells lying down.
Bent over arm extension 3-4 sets of 10-12 reps.
We start this day with the study of the chest, namely the base for its development. Then we continue pumping the chest by lying down. Then we move on to the triceps muscles.
Day 3 - legs, shoulders
Plie or sumo squats 5 sets of 5 reps.
Calf raises 3-4 sets of 10-12 reps.
Seated Dumbbell Press 3 sets of 8-10 reps.
Here it is already customary to start with an important multi-joint exercise, in this case it is a squat. Then we swing the calves and finally the shoulders.
This is just one of the options for training with dumbbells, you can put others.
If you are interested in a workout program with dumbbells at home, but you have questions, please contact us for a free consultation, an online fitness trainer is at your service. You can also get a more advanced version with different variations of exercises.
