Dumbbell Only Home Or Gym Full Body Workout

Dumbbell Only Home Or Gym Full Body Workout........

Stuck at home and only have free weights? Maybe you're in a rut and try something else what?

The bar only at home or at the gym full-body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle growth with minimal equipment. This training can be carried out for a long time. As long as you do strength and muscle, stick with this routine! Here are some key elements to maximize progress:

   1. Progression. Never waste a sentence. More and more reps in each set to press with good form. If you hit the top level of the recommended rep range on your first set of an exercise, add weight! That is, if an exercise requires 3 sets of 6-12 repetitions, and on the first record, you can perform 12 repetitions, more weight the next time this exercise.
   2. Failure. Do not train to failure. Train to the point where you think you might fail if you try another representative.
   3. Food. You need to eat, then it is to keep everything on your body weight to take on the muscle mass package. If you do not, you can add power, but it will be very difficult to add muscle.

A note for women: women can exercise. Recommended rep range is 10 to 15 for most sets.

They are drawing up 3 days a week - Monday, Wednesday and Friday. Do not add additional exercises in this workout. Cardio can be done in the morning as the first, or post-workout.
Monday
Full Length
Exercise Sets Reps
Dumbbell squats March 6 to 12
Dumbbell bench press 6 to 12 March
One-arm dumbbell rows 6 to 12 March
Standing Barbell Curl 6 to 12 March
Two-arm dumbbell extension sitting 6 to 12 March
Sit Up March 10 to 25
Wednesday
Full Length
Exercise Sets Reps
Dumbbell Step Up 6 to 12 March
Dumbbell stiff leg deadlifts 6 to 12 March
Seated Dumbbell Press 6 to 12 March
Standing one leg dumbbell calf raise 10 to 20 March
Dumbbell Shrug March 10 to 15
Dumbbell Side Bends 10 to 15 March
Friday
Full Length
Exercise Sets Reps
Dumbbell lung March 6 to 12
Dumbbell floor press 6 to 12 March
Wide Grip Pull Up 6 to 12 March
Standing Hammer Curl 6 to 12 March
Lying dumbbell March 6 to 12
Floor lying leg raises 10 to 25 March