Dumbbell fitness plan week table week dumbbell training plan

Practice 3 sets of 12 reps

4. Seated dumbbell curls

Practice 3 sets of 12 reps

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5. Supine crunches

Exercise 4 groups*15-20 reps

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Plan 2:

Monday training target: chest + biceps

8-12 times each exercise, 3 times each time -5 groups.

Action 1: Incline Dumbbell Bench Press

Adjust the back of the chair to about 30 degrees to the ground, step on the ground with both feet, and tighten the buttocks , tighten the abdomen, retract the shoulder blades and sink the upper back to the bench.

Hold the dumbbells in both hands, fists facing forward, forearms on the ground perpendicular to the sides of the body.

Exercise the force of the chest, bring the upper arm closer to the middle of the body, slightly bend the elbow joint at the highest point, hold for 1 second; the shoulders are always retracted and lowered.

Slowly fall, with the forearm always perpendicular to the ground, until the lower edge of the dumbbell is at the same height as the chest, and pause for a while.

Exercise 2: Flat Dumbbell Bench Press

Step on the ground with both feet, tighten the hips, tighten the abdomen, retract the shoulder blades and sink the upper back Lay flat on the bench and raise the dumbbells at your sides with your forearms perpendicular to the ground.

Exercise your chest to bring your upper arms closer to the middle of your body; bend your elbows slightly at the highest point, stop for a while, and keep your shoulders back and down.

Slowly fall, with the forearm always perpendicular to the ground, until the lower edge of the dumbbell is at the same height as the chest, and pause for a while.

Exercise Three: Dumbbell Curl

Stand or sit with your back straight.

Hold a dumbbell in each hand by your side, and lift the dumbbell with your arms bent.

Forearm and upper arm as close as possible, pause and then slowly lower the dumbbell until both arms are fully extended.

Exercise 4: Hammer Curl

Standing (or sitting), hold the dumbbells at your side, palms facing each other, and upper arms close to your side , the elbow joint is the only joint that moves.

Curl up hard to feel the bulge on the outside of the biceps. Perform a peak contraction at the highest point, hold for a moment, then slowly return to the lowest point with the arms fully extended.

The torso can be slightly leaned forward in order to avoid leveraging the body during the movement.

Tue training target: back+abdomen

8-12 times for the first two movements, 20 times for the last two movements, 3- times each time 5 sets.

Exercise One: One-Arm Dumbbell Row

Keep your lower back straight and don’t turn your waist.

When lowering, the scapula opens and extends forward, and the force is to tighten and retract the scapula.

Hold the top for 1~2 seconds and control the speed when lowering.

Exercise 2: Double-arm dumbbell rowing

Stand with feet apart and lean over about 90°; Bend, arms perpendicular to the ground.

Pull the dumbbells up to the sides of the abdomen with the elbows clamped, pause for a while at the highest point, and slowly lower the dumbbells to the starting position.

Keep your elbows clamped throughout the movement.

Exercise 3: Crunches

Lie on your back, bend your knees, spread your legs shoulder-width apart, and step on your feet firmly.

Holding your hands beside your ears, use your abs to roll your shoulders and upper back off the ground, pause for a while at the highest point, and slowly return to the starting position.

As you crunch, keep your lower back close to the ground and your elbows out.

Exercise 4: Lie on your back and raise your legs

Put your hands under your hips, straighten your legs, and lift your legs down to about 45°.

The waist should be on the ground at all times and there should be no tension.

Use your lower abdomen to lift your hips off the floor as you lift your legs.

Thursday training target: shoulder + triceps

8-12 reps of each exercise, 3-5 sets each time.

Exercise One: Dumbbell Press

Seated or standing.

The dumbbells at the lowest point are at the height of the ears, and the elbows at the highest point are slightly higher than the ears.

The forearm moves up and down perpendicular to the ground.

Shoulders drop and back, elbows slightly forward.

Exercise 2: Upright Dumbbell Flying

Stand with feet shoulder-width apart, chest slightly raised, and start from your side with dumbbells in both hands.

Inhale, lift your elbows and stretch your shoulders to the sides. Once the dumbbells are above your shoulders, swing your wrists up (palms down).

Hold the dumbbells and bend your elbows slightly to form a framework for the overall strength of both arms.

Slow down the restore.

Exercise 3: Bend over the dumbbell bird

Stand with feet shoulder-width apart, hold dumbbells with palms facing each other, and bend your upper body forward to Parallel to the ground, legs slightly bent.

Lift the bell out to the sides with both hands until your upper arms are parallel to (or slightly over) your back, pause for a while, then lower the dumbbells to restore.

If you flex your elbows and wrists slightly as you lift the bell out to the sides, you’ll feel a better deltoid contraction.

Exercise 4: Lie on your back with over-the-neck flexion and extension

Lie on your back, feet on the ground, abdominals tight. Hold a dumbbell in each hand, straighten your arms,

bend your elbows, and slowly lower the dumbbells down to the sides of your head. Keep your upper arms still as you lower the dumbbells.

Extend your arms up and return to the starting position.

During the entire movement, keep your elbows tucked in toward your body, not flared out.

Friday training target: hips + legs

8-12 reps of each exercise, 3-5 sets each time.

Exercise 1: Goblet Squats

Hold the dumbbells in both hands, place the dumbbells in front of your chest, pull your hands in, and press down your shoulder blades to relax.

Feet hip-width apart, knees in line with toes when squatting.

Centering the body’s center of gravity, lift your chest, lift your head, tuck your abs, bend your hips and knees, and squat down at the same time.

The depth of the squat depends on your joint flexibility and muscle flexibility.

Exercise 2: Dumbbell choking

Spread your feet apart, tighten your abs, core, and sink your shoulders back.

Grasp the dumbbells in both hands, with your upper arms close to your body.

Keeping your back straight and your ab core engaged, lower the dumbbells below your knees.

Squeeze your hips to straighten your body; pull your shoulder blades back and clamp your hips.

The dumbbells are always moving close to the body.

The hip joint dominates the motion, and the knee joint is passively flexed.

Exercise 3: Dumbbell Swing

Bend over, keeping your back straight, and hold the dumbbells in both hands under your knees.

Contract the hips and back of the thighs to bring the torso back to a standing position and bring the dumbbells up and forward until the upper arms are level.

Keep your knees slightly flexed and your arms straight out of the way.

Summary

During the movement, slow down the movement speed appropriately, which will make it easier to find the muscle force and reduce inertia. The better the training effect of local muscles.

If the purpose is to increase muscle, in terms of weight, number of times and the number of sets, you should choose high weight and low number of times to ensure that each movement is standard, and every time Take breaks, and do a few sets whenever you want.

If the purpose is to shape, you can choose to do it with a small weight and many times.

Pay attention to the peak contraction, ask that when a certain movement reaches the position where the muscle contraction is most tense, maintain the state of the most tense contraction, do static exercises, and then slowly return to the beginning of the movement Location.