Dumbbell Workout at Home: Best Fitness at-home, Get Your Free Fitness Training App Intermediate Workout Routine at home
intermediate level
Looking for a dumbbell workout at home? Find the best fitness at-home here - get your free fitness training app.Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).
For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal is to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.
The workouts in the plan are made up of supersets, which are pairs of exercises performed back to back to keep your muscles as tight as possible. This is one of the most effective ways to use dumbbells in your workout, as it helps to burn fat while also building lean muscle. Supersets are a difficult way to train, but it will all be worth it in a month when you have a wider chest, bulging biceps, titanic triceps, and abs that will make your washing machine obsolete.
After you've chosen your weights, read the guide below to learn how to follow this training plan and how it's been designed to be as effective as possible, and then get ready to tackle the plan itself.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 8 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
Rest day!
This daily workout contains 8 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
Rest day!
This daily workout contains 7 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
