guardianactual
MuscleChemistry Registered Member
For many years, serious athletes and bodybuilders have known that free weights build muscle size, strength, and power faster than any other form of resistance training. Today's smart bodybuilders know that, by using dumbbells (because they do require balance), the whole process happens more quickly than with machines or even free-weight barbells. Nearly all serious bodybuilders use free-weight barbells and dumbbells almost exclusively.
Research has shown that a free-weight, all-PowerBlock dumbbell program produces high levels of strength and size. These results can be accomplished even with high-intensity workouts as short as 12-30 minutes. Perhaps the best thing about dumbbells is that they can easily be incorporated into a home gym.
THE MOST EFFECTIVE 18-MINUTE HOME TRAINING BLAST
You can do over 100 functional exercises with the PowerBlock dumbbells in combination with an adjustable bench. A workout of just under 20 minutes can be adequate to build strength and size in just six weeks. Perform this workout twice per week, spaced out to allow several days in between workouts (e.g., Monday and Thursday, or Wednesday and Sunday).
Monday
Dumbbell Bench Press
3 sets of 8-10 reps
Incline Dumbbell Press
2 sets of 10-12 reps
One-Arm Dumbbell Row
2-3 sets of 8-10 reps
One-Arm Side Laterals
1-2 sets of 8-12 reps
Dumbbell Alternate Bicep Curl
2 sets of 8-12 reps
All sets are to failure within the prescribed rep range.
*Printable Page***PDF Document
THURSDAY
Do the same workout as above, but only do 6-8 reps, and increase the weight. Start with incline presses. Substitute either triceps kickbacks or one-arm extensions for triceps instead of the curls for biceps. Don't forget to work your abs and lower body and do some aerobics during the week as well.
Research has shown that a free-weight, all-PowerBlock dumbbell program produces high levels of strength and size. These results can be accomplished even with high-intensity workouts as short as 12-30 minutes. Perhaps the best thing about dumbbells is that they can easily be incorporated into a home gym.
THE MOST EFFECTIVE 18-MINUTE HOME TRAINING BLAST
You can do over 100 functional exercises with the PowerBlock dumbbells in combination with an adjustable bench. A workout of just under 20 minutes can be adequate to build strength and size in just six weeks. Perform this workout twice per week, spaced out to allow several days in between workouts (e.g., Monday and Thursday, or Wednesday and Sunday).
Monday
Dumbbell Bench Press
3 sets of 8-10 reps
Incline Dumbbell Press
2 sets of 10-12 reps
One-Arm Dumbbell Row
2-3 sets of 8-10 reps
One-Arm Side Laterals
1-2 sets of 8-12 reps
Dumbbell Alternate Bicep Curl
2 sets of 8-12 reps
All sets are to failure within the prescribed rep range.
*Printable Page***PDF Document
THURSDAY
Do the same workout as above, but only do 6-8 reps, and increase the weight. Start with incline presses. Substitute either triceps kickbacks or one-arm extensions for triceps instead of the curls for biceps. Don't forget to work your abs and lower body and do some aerobics during the week as well.
