Dumbbell home workout program

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Dumbbell home workout program

Don’t have the ability to do a barbell or exercise machine? Do not worry! With our dumbbell workout program, you can build muscle both at home and in the gym. It can also be used to add variety to the training process and multidirectional muscle development.

Do you exercise at home, and all your sports equipment consists of a pair of dumbbells? Or are you hitting a plateau and want to experiment with new techniques?

 

A comprehensive dumbbell-only workout program for the home or gym focuses on heavy workouts and accelerates muscle growth with minimal equipment. It can be used for a long period of time. Do not stop this program as long as there are results in the increase in muscle strength and volume! Let’s take a look at a few key points to help improve progress:

  1. Increased loads. Each approach should be worth its weight in gold. Always try to do as many reps in your set as possible (while maintaining the correct technique). If you can complete the maximum recommended number of repetitions in the first set, increase the weight of the apparatus! That is, if the exercise involves 3 sets of 12 repetitions, and you already do the first approach 12 times, then the next time you need to increase the weight of the projectile in this exercise.
  2. Renouncement. You don’t have to train to failure. If you feel that muscle failure will occur in the next repetition, you should stop the approach.
  3. Food. To gain muscle mass, you must consume more calories than your body needs to maintain vital functions. Otherwise, you will only be able to increase strength, not muscle volume. Check out.
To gain muscle mass, you must consume more calories than the body consumes to maintain vital functions.

Note for women: This workout program is also suitable for women. It is recommended to do 10-15 reps in each set.

You will practice 3 days a week – Mondays, Wednesdays and Fridays. Refrain from including additional exercises in the training program. Cardio should be done either early in the morning or after strength training.

Monday

3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 25 repetitions

Wednesday

3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 20 repetitions
3 approach to 15 repetitions
3 approach to 15 repetitions

Friday

3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 25 repetitions

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