May 20, 2011

Muscle formation with Dumbbell Pair

This is definitely one of the articles you've been waiting for. No need complicated equipment to build muscle. You can use a pair of dumbbells to build muscle you charge harder and bigger. 

Technique Using Dumbbell
Muscles are formed through repeated practice and the addition of the challenge every time. Additional challenge is one of them is the heavy burden. Therefore, dumbbell weight is essential for the formation of your muscles. Some alternatives to use are: 



A. Buy Adjustable Dumbbell  

You can buy a pair of dumbbells that can be dismantled plate load. By doing so you simply have a pair of dumbbell handles and a few pairs of plates that can be combined to produce different load. 

B. Select the Self Weight  

If the adjustable dumbbell is quite expensive for you, then can use dumbbells heavy enough where you are only capable of 6-8 reps in a set of exercises. Thus in the months ahead, the challenges you give to your body is the addition of sets and reps. 

C. Use Exercise Bands  

If you still want the load that can be raised continuously, then use Exercise Band. This tool can help you to build muscle with properties such as the Dumbbell. The good news is, this tool can be brought because the light traveling so that you can still practice while on duty outside the city that there is no gym though.
 
Exercise Fitness Week
Day 1 (Chest and Back)
Dumbbell Bench Press 3 sets x 12 reps
Inclined Dumbbell Row 3 sets x 12 reps
Dumbbell Flyes 3 sets x 12 reps
One Arm Row 3 sets x 12 reps
Inclined Dumbbell Bench Press 3 sets x 12 reps
Pull Up 3 sets x 12 reps

 
Day 2 (Stomach)
Toe Touch 3 sets x 20 reps
Reverse Crunch 3 sets x 20 reps
Roller Abs 3 sets x 20 reps
Leg Raises 3 sets x 20 reps

Day 3 (Shoulders and Legs)
Power Clean 3 sets x 12 reps
Standing Dumbbell Shoulder Press 3 sets x 12 reps
Dumbbell Lunges 3 sets x 12 reps
Dumbbell Lateral Raises 3 sets x 12 reps
Dumbbell Squat 3 sets x 12 reps
Dumbbell Front Raises 3 sets x 12 reps
Side Lunges 3 sets x 12 reps
 
Day 4 (Stomach)
Toe Touch 3 sets x 20 reps
Reverse Crunch 3 sets x 20 reps
Roller Abs 3 sets x 20 reps
Leg Raises 3 sets x 20 reps
 
Day 5 (Biceps, Triceps)
Standing Concentration Curls 3 sets x 15 reps
Overhead Extensions 3 sets x 12 reps
Biceps Incline Dumbbell Curls 3 sets x 15 reps
Triceps Kickback 3 sets x 12 reps
Hammer Curls 3 sets x 15 reps
Skull crushers 3 sets x 12 reps

Day 6 (Stomach)
Toe Touch 3 sets x 20 reps
Reverse Crunch 3 sets x 20 reps
Roller Abs 3 sets x 20 reps
Leg Raises 3 sets x 20 reps


Stay Healthy

2 comments:

Gina Smith said...

You have mentioned detailed program for Muscle formation with Dumbbell formation is concerned.It is really an amazing site.Getting this kind of valuable information on any site is always fantastic.So thanks for sharing your knowledge.

dumbbell program

Karwoto said...

Thank you Gina Smith I'm glad if you liked the information I provide. :D

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