Dumbbell & Barbell Home Based Workout



Dumbbell & Barbell Home Based Workout................


Dumbbell and barbell home based training. This is a workout you can do at home, only with a set of dumbbells and free weights. The training is designed to build muscle and strength.

This is a 3-day training home, so it is best for a Monday - Wednesday - Friday schedule. Each workout should last about 1 hour. Abdominal muscles were not included, you should try to work them twice a week with 2-3 exercises.

To get the most from this training, we recommend you follow a diet consisting of filler more than 3500 calories per day and lots of protein and complex carbohydrates.
Daily training schedule:
Monday - chest and back
Breast
Exercise Sets Reps
Chest dips or Bank dip 4 MAX
Deep Push ups (with hands on dumbbells) 4 12
Dumbbell Flys 3 10
Back
Exercise Sets Reps
Bent Barbell Row 4 10
One-arm dumbbell rows 4 10
Upright Row 3 8
Workout Notes:
If you have access to a chin bar, I suggest you add pull-ups or wide grip pull-ups as the first back school. Chin ups are the # 1 exercise for building back width.

Tuesday: Closed
Wednesday - legs (including calves)
Legs
Exercise Sets Reps
Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlift 3 10
Standing calf raises (holding weight) 5 12,12,10,8,8

Thursday: Closed
Friday - Shoulders and arms
Shoulders
Exercise Sets Reps
Military Press 8 to 10 April
Dumbbell lateral raises 4 12
Bent over Reverse Fly 4 12
Arms
Exercise Sets Reps
Barbell Biceps Curl 5 10
French Press 5 10
Workout Notes:
More Dumbbell / barbell exercises for arms out the biceps and triceps exercises exercises section of this site.

Saturday and Sunday: Closed

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