Dumbbell work out plan?!
Question: Dumbbell work out plan!?
i need a work out plan to work out my chest, shoulders, biceps and triceps!. i only have two 10 lbs dumbbellsWww@Answer-Health@Com
Answers:
shoulders: do military press
you can do this sitting or standing!. lift the weights simultaneously above your head straight up and then bring them straight down to about your ear level making your elbows into a right angle, then back up!. repeat as desired!.
shoulder fly: put your feet shoulder width apart and lift the weights simultaneously outward and back down!. go as high as you can and repeat as desired!.
chest: do the fly
lay flat on your back (preferably on a bench) and lift the weights upwards form your sides to connect your weights at the top of your reach above you, lift back down, and then back up, repeat as desired!.
bench press: lay flat on bench and perform the bench press with the dumbbells
biceps: do the bicep curls alternating arms!. do 3 sets of 10 reps on each arm
you can sit or stand doing this!. if you stand slightly bend your knees at shoulder width to put all the workout on your biceps!. and don't swing the weights, lift them!. NO PAIN, NO GAIN!.
triceps: lay flat on the bench and put your arms behind you!. lift the weights upward bending only your elbows so you feel it in your triceps!.
bench press also works out the triceps!.
i would recommend you also do pushups!. and switch them up, do close grip and wide grip, as these also work out your whole upper body!. you can also try a push up work out with the dumbbells-hold the weights in your hands as you do pushups, as you go down for a push up and then back up, lift the weight with one arm and then go back down, then up and then lift the dumbbell with the other arm, and so on!. repeat as desired!.
make sure you get plenty of protein aftwerward!. and make sure you STRETCH before and after the work out!.
try and get heavier weights!.Www@Answer-Health@Com
you can do this sitting or standing!. lift the weights simultaneously above your head straight up and then bring them straight down to about your ear level making your elbows into a right angle, then back up!. repeat as desired!.
shoulder fly: put your feet shoulder width apart and lift the weights simultaneously outward and back down!. go as high as you can and repeat as desired!.
chest: do the fly
lay flat on your back (preferably on a bench) and lift the weights upwards form your sides to connect your weights at the top of your reach above you, lift back down, and then back up, repeat as desired!.
bench press: lay flat on bench and perform the bench press with the dumbbells
biceps: do the bicep curls alternating arms!. do 3 sets of 10 reps on each arm
you can sit or stand doing this!. if you stand slightly bend your knees at shoulder width to put all the workout on your biceps!. and don't swing the weights, lift them!. NO PAIN, NO GAIN!.
triceps: lay flat on the bench and put your arms behind you!. lift the weights upward bending only your elbows so you feel it in your triceps!.
bench press also works out the triceps!.
i would recommend you also do pushups!. and switch them up, do close grip and wide grip, as these also work out your whole upper body!. you can also try a push up work out with the dumbbells-hold the weights in your hands as you do pushups, as you go down for a push up and then back up, lift the weight with one arm and then go back down, then up and then lift the dumbbell with the other arm, and so on!. repeat as desired!.
make sure you get plenty of protein aftwerward!. and make sure you STRETCH before and after the work out!.
try and get heavier weights!.Www@Answer-Health@Com
The first answer is correct!. You need heavier dumbbells!.
To get stronger you must lift a weight that is 80% or more of your 1rep max in each exercise!.
Buy adjustable dumbbells that can be loaded to at least 50lbs each!. That will allow you to increase the weight used, a little at a time, as you get stronger!.
IF you don't increase the resistance your development will be very limited if there is any at all!.Www@Answer-Health@Com
To get stronger you must lift a weight that is 80% or more of your 1rep max in each exercise!.
Buy adjustable dumbbells that can be loaded to at least 50lbs each!. That will allow you to increase the weight used, a little at a time, as you get stronger!.
IF you don't increase the resistance your development will be very limited if there is any at all!.Www@Answer-Health@Com
get heavier dumbbellsWww@Answer-Health@Com