Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps.
But give a man a pair of dumbbells and a plan, and he can change his entire body
in a week. This one-week, a four-workouts training plan is guaranteed to get results
if you follow it to the letter. And we really do mean to the letter, because the plan
goes into great detail on not only the exercises, sets and reps you should do but
also the tempo at which you should work to ensure you maximize your results.
in a week. This one-week, a four-workouts training plan is guaranteed to get results
if you follow it to the letter. And we really do mean to the letter, because the plan
goes into great detail on not only the exercises, sets and reps you should do but
also the tempo at which you should work to ensure you maximize your results.
Now here is the plan you have to do.
Workout 1: Chest And Back
1. Floor press
Sets 6 Reps 12 Rest 0sec Tempo 2010
How Lie flat on the floor, holding a dumbbell in each hand above your chest with
straight arms. Lower the weights towards your chest, then press them back up
powerfully to return to the start.
straight arms. Lower the weights towards your chest, then press them back up
powerfully to return to the start.
Why Lying on the floor puts you in a stable position so you can attempt to go
quite heavy with this move. The range of motion is shorter than a bench press,
so focus on contracting the chest muscles being targeted.
quite heavy with this move. The range of motion is shorter than a bench press,
so focus on contracting the chest muscles being targeted.
Sets 6 Reps 12 Rest 60sec Tempo 2010
How to Hold a dumbbell in each hand with palms facing each other. Bend forward,
hinging at the hips, then row the weights up to your sides, leading with your elbows.
Lower the weights back to the start under control.
hinging at the hips, then row the weights up to your sides, leading with your elbows.
Lower the weights back to the start under control.
Why This move hits the major muscles of your upper back, while your lower back
gets worked to keep your torso upright. Using a hammer grip also hits your
forearms and improves grip strength.
gets worked to keep your torso upright. Using a hammer grip also hits your
forearms and improves grip strength.
Sets 6 Reps 12 Rest 0sec Tempo 2010
How to Get into position with your feet together and hands holding dumbbells
shoulder-width apart. Brace your core so your body is straight from head to heels.
Bend your elbows to lower your chest, then press back up powerfully.
shoulder-width apart. Brace your core so your body is straight from head to heels.
Bend your elbows to lower your chest, then press back up powerfully.
Why You might think press-ups are easy, but they are still a useful chest-building
move – especially when you factor in the instability of the weights to work your
chest, as well as your core, harder.
move – especially when you factor in the instability of the weights to work your
chest, as well as your core, harder.
4.Reverse fly
Sets 6 Reps 12 Rest 60sec Tempo 2010
How to Bend forwards from the hips with a light dumbbell in each hand, palms
facing. Keeping a slight bend in your elbows, raise the weights out to shoulder
height, then lower them back to the start.
facing. Keeping a slight bend in your elbows, raise the weights out to shoulder
height, then lower them back to the start.
Why This move looks a lot harder than it is, and it works wonders for your upper
back and rear shoulders. Start with light weights and master the movement pattern
to maximize muscle gain and minimize the risk of injury.
back and rear shoulders. Start with light weights and master the movement pattern
to maximize muscle gain and minimize the risk of injury.
5. Wide dumbbell press-up
Sets 6 Reps 12 Rest 0sec Tempo 2010
How to Get into position with your feet together and hands holding dumbbells wide
apart. Brace your core so your body is straight from head to heels. Bend your
elbows to lower your chest, then press back up powerfully.
apart. Brace your core so your body is straight from head to heels. Bend your
elbows to lower your chest, then press back up powerfully.
Why Placing your hands in a wider position reduces the involvement of your triceps
and shoulders, so your chest has to do more of the hard work to lift and lower your
torso.
and shoulders, so your chest has to do more of the hard work to lift and lower your
torso.
Sets 4 Reps 10 each side Rest 60sec Tempo 2010
How to Get into position with your feet together and hands holding dumbbells
shoulder-width apart. Brace your core so your body is straight from head to heels.
Row the weight up, leading with your elbow. Alternate arms.
shoulder-width apart. Brace your core so your body is straight from head to heels.
Row the weight up, leading with your elbow. Alternate arms.
Why It works your upper back one side at a time so you can fully engage each of
the muscles, as well as recruiting your core and shoulder joints to keep your body
stable.
the muscles, as well as recruiting your core and shoulder joints to keep your body
stable.
If you follow this plan you can get a perfect body in a week. Lots of people
follow this plan. And they told me that the plan works great. Why you are
waiting for?
follow this plan. And they told me that the plan works great. Why you are
waiting for?
Make your body in A Week with Dumbbells by following this plan. Thank You.
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