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Description
Your first exercise, dumbbell bench press, will start with the Salutation set, a 12-rep warm-up. The next set is the Engagement set of 10 reps. The third set, Activation, is your first 8-rep set, leading to the pinnacle of the dumbbell bench press - the Challenge Set. This final set you will take to Momentary Muscular Fatigue. Your next two sets are dumbbell flyes, both 10 reps. Do not rest between these sets (this is called a drop set). Follow the same progression of intensity for each following exercise (while noting any changes in expected reps/weight). The last set of each exercise should be performed as a drop set. Rest about 60 seconds between each set (unless it is a drop set).
Exercise Routine
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With feet flat on the floor, lie back on a bench while holding dumbbells in each hand at the outside edges of your shoulders. Be sure to keep the weight over your collar bones. Your palms face toward...With feet flat on the floor, lie back on a bench while holding dumbbells in each hand at the outside edges of your shoulders. Be sure to keep the weight over your collar bones. Your palms face toward your feet as your elbows bend at a 90-degree angle. Be sure to keep your head on the bench and your lower back flat???don??t arch. Press the weight up while you breathe out, keeping the weight directly over your chest. Lower the weight in a horizontal plane with your shoulders as you inhale, keeping your elbows and weights in line with your chest. Do not lock your elbows at the top of the movement, then lower the weights slowly. Momentarily pause at the bottom before pressing the weights back up. (less)
Routine:
Set 1: 12 x 50 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 70 lbs
Set 4: 8 x 80 lbs
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Sit on the edge of a bench with a dumbbell in each hand. Lie back keeping the dumbbells close to your chest. Keep your palms facing one another, your hips and lower back firmly grounded on the bench, ...Sit on the edge of a bench with a dumbbell in each hand. Lie back keeping the dumbbells close to your chest. Keep your palms facing one another, your hips and lower back firmly grounded on the bench, and your feet flat on the floor. Begin with elbows slightly bent and lower the dumbbells out to the sides making a ???T?? with your arms and your torso. Don??t let your arms go below the bench. Then press the dumbbells up in an arc, as if you??re giving someone a hug. Lightly touch the weights together above your chest and slowly return the dumbbells to the starting position. Be sure to exhale on the way up and inhale on the way down. (less)
Routine:
Set 1: 10 x 45 lbs
Set 2: 10 x 30 lbs
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Stand upright, with your feet about shoulder width apart. Start with the dumbbells at your sides. While exhaling raise the arms to a point where they??re even with the shoulders, palms down to the flo...Stand upright, with your feet about shoulder width apart. Start with the dumbbells at your sides. While exhaling raise the arms to a point where they??re even with the shoulders, palms down to the floor. Keep your arms almost perfectly straight forming a ???T?? with your torso. Keep your knees slightly bent while performing the entire range of motion. Pause for a moment at the top and lower the weights slowly while inhaling. (less)
Routine:
Set 1: 12 x 5 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 15 lbs
Set 4: 8 x 10 lbs
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Place one knee and one hand comfortably on a bench, keeping your back straight, and shoulders and hips parallel with the ground. Pick up a dumbbell with your free hand keeping the weight parallel with...Place one knee and one hand comfortably on a bench, keeping your back straight, and shoulders and hips parallel with the ground. Pick up a dumbbell with your free hand keeping the weight parallel with the bench. Exhale on the way up and inhale on the down. Pull the dumbbell up stopping when your elbow is directly at your side. Without changing the position of your elbow throughout the rest of the exercise, slowly straighten your arm, until your arm is straight and your triceps are fully contracted. Briefly pause with your arm straight and slowly lower the weight. Repeat with the other arm. (less)
Routine:
Set 1: 12 x 15 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 30 lbs
Set 4: 8 x 20 lbs
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From a seated position hold two dumbbells allowing your arms to naturally rest at your sides, palms facing forward (if standing, stand with feet shoulder width apart). Lift the weights slowly up towar...From a seated position hold two dumbbells allowing your arms to naturally rest at your sides, palms facing forward (if standing, stand with feet shoulder width apart). Lift the weights slowly up toward your chest, keeping your elbows directly at your sides from start to finish. Contract the biceps muscle as hard as you can at the top and hold it for a count of one. Then lower the weights for a count of two. One of the best ways to increase the effectiveness of this exercise is to let the weight down slowly. Exhale on the way up and inhale on the down. (less)
Routine:
Set 1: 12 x 25 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 35 lbs
Set 4: 8 x 25 lbs
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