Home Bench Barbell & Dumbbells Workout
Home Bench Barbell & Dumbbells Workout Ready to take your body next level with Home Bench Barbell & Dumbbells Workout. You must learn every exercise proper posture & technique before perform any exercise in this workout. Use Overload Training Principal means for more improvement you need to challenge the muscle, you have to increase the workload, start pushing yourself more hard increase your strength. You also can take support from your partner if available. You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out. It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout. Note – Click on Any Exercise Name you can get the full guide video. Day 1 Monday: Legs, chest & Back Legs: Exercises:1. Standing Squat with weights Or Barbell SquatSets 3 Reps 12 Rest 30 Seconds2. Stiff leg hamstring Dead lift with Dumbbell Or Barbell DeadliftSets 3 Reps 8 Rest 1 Min3. Dumbbell Sumo SquatSets 3 Reps 12 Rest 30 Seconds4. Standing Calf raise with dumbbellSets 3 Reps 12 Rest 1 Min Chest: 1. Flat Bench Dumbbell Chest Press Or Regular Grip Incline Barbell Bench PressSets 3 Reps 12 Rest 1 Min2. Decline Dumbbell Bench Press Or Wide Grip Decline Barbell Bench Press !Sets 3 Reps 12 Rest 30 Seconds3. Incline Dumbbell Bench Press Or Regular Grip Incline Barbell Bench PressSets 3 Reps 12 Rest 1 Min Back: 1. Dumbbell Floor Straight Arm Pull Over Or Wide Grip Pull UpsSets 3 Reps 8 Rest 1 Min2. Bent Over Two Dumbbell Row ! Or Bent Over Barbell RowSets 3 Reps 5 Rest 30 Seconds3. Single Arm Dumbbell RowSets 3 Reps 5 Rest 1 Min4. Super Man with TwistSets 3 Reps 12 Rest 1 Min Day 2 Tuesday: Calves, abdominal Calves: Exercises:1. Dumbbell Farmer Walk on ToesSets 3 Reps-2 minute walk Rest 1 Min2. The Donkey Calf RaiseSets 3 Reps 12 Rest 1 Min Abdominal: 1. Bottoms Up On the MatSets 3 Reps 5 Rest 1 Min2. Double Crunches !Sets 3 Reps 8 Rest 1 Min3. Jackknife Sit-UpsSets 3 Reps 8 Rest 1 Min4. Side Plank Hip LiftSets 3 Reps 5 Rest 1 Min Day 3 Wednesday: Shoulder & Arms Shoulder: Exercises:1. Standing Front Two-Dumbbell Raise Or Seated Barbell Shoulder PressSets 3 Reps 8 Rest 1 Min2. Dumbbell Standing Shoulder Press ! Or Standing Side Lateral RaiseSets 3 Reps 8 Rest 30 Seconds3. Dumbbell Shrugs Or Upright Barbell RowSets 3 Reps 8 Rest 30 Seconds4. Standing Dumbbell Upright Row Or Seated Arnold Dumbbell PressSets 3 Reps 8 Rest 1 Min Biceps: 1. Alternate Standing Hammer Curl Or Standing Normal Grip Barbell CurlSets 3 Reps 8 Rest 1 Min2. Dumbbell Standing Biceps Curl Or Standing Normal Grip Barbell Curl Or Standing Normal Grip Barbell CurlSets 3 Reps 8 Rest 1 Min3. Alternate Seated Dumbbell Curl Or Reverse Barbell Curl Or Close Grip Ez bar Biceps CurlSets 3 Reps 8 Rest 1 Min Triceps: 1. Dumbbell Standing triceps Extension Or Barbell Skull CrushersSets 3 Reps 8 Rest 1 Min2. Triceps Kickback With Dumbbell Or Decline Barbell Skull CrushersSets 3 Reps 8 Rest 1 Min3. Triceps Bench Dips ( With Or Without Weights) Or Seated Ez-Bar Overhead Triceps Extension Note: you can perform this exercise with normal straight barbell as well.Sets 3 Reps 8 Rest 1 Min Forearms: 1. Seated Palm Up Barbell Wrist Curl Note: you can perform this exercise with dumbbells as well.Sets 4 Reps 12 Rest 1 Min Day 4 Thursday: Rest Rest For Recovery There are physiological reasons that your body requires rest after workouts. For one, your muscles need rest so they can repair themselves and get stronger. During a training session, your muscle tissues break down, your muscles’ energy stores get depleted, and you lose fluids Day 5 Friday: Chest & Back Chest: 1. Flat Bench Dumbbell Chest Press Or Regular Grip Incline Barbell Bench PressSets 3 Reps 8 Rest 1 Min2. Decline Dumbbell Bench Press Or Wide Grip Decline Barbell Bench Press !Sets 3 Reps 8 Rest 30 Seconds3. Incline Dumbbell Bench Press Or Regular Grip Incline Barbell Bench PressSets 3 Reps 8 Rest 1 Min Back: 1. Dumbbell Floor Straight Arm Pull Over Or Wide Grip Pull UpsSets 3 Reps 8 Rest 1 Min2. Bent Over Two Dumbbell Row ! Or Bent Over Barbell RowSets 3 Reps 5 Rest 30 Seconds3. Single Arm Dumbbell RowSets 3 Reps 5 Rest 1 Min4. Super Man with TwistSets 3 Reps 12 Rest 1 Min Day 6 Saturday: Thighs & Calves Thighs: Exercises:1. Standing Squat with weights Or Barbell SquatSets 3 Reps 8 Rest 30 Seconds2. Stiff leg hamstring Dead lift with Dumbbell Or Barbell DeadliftSets 3 Reps 5 Rest 1 Min3. Dumbbell Sumo Squat Or Alternating Jump Lunges (Note – always be easy on body weight exercise)Sets 3 Reps 5 Rest 30 Seconds4. Standing Calf raise with dumbbellSets 3 Reps 8 Rest 30 Seconds5. Barbell Glute BridgeSets 3 Reps 8 Rest 1 Min6. Pop Squat (Note – always be easy on body weight exercise) Sets 3 Reps 8 Rest 1 Min Calves: 1. Intense 5 Minute At Home Calf WorkoutSets 1 Reps-5 Minute constantly Day 7 Sunday Rest For Recovery You can repeat this workout program as long as u want but Please make sure u follow it properly for 8 to 12 weeks for getting full benefit. Join Us online today for your body transformation, Select your membership plan Sign-Up Today and Stay Connected with Us on Instagram and YouTube for Daily Updates, Offers and Discounts. The post Home Bench Barbell & Dumbbells Workout appeared