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Home Workout with Dumbbell Only

Don't have full equipment to workout? Or could not afford to register for a Gym membership? Worries not as we have a solution for you.

With only using Dumbbell, you can build muscle and start shaping your body.

WORKOUT INFORMATION

Main Goal

:

Build Muscle

Workout Type

:

Full Body

Training Level

:

Beginner

Days per Week

:

3

Equipment Required

:

Bodyweight and Dumbbells

Target Gender

:

Male and Female

 

DESCRIPTION

Some people may not have the time to go to the gym or the membership fees are too expensive. Or maybe, you would like to try new thing?

This workout can be done at home or gym by using only dumbbell for your full body where it will be focusing on heavy compound movement which support for increasing muscle gains. Here are some points that you need to know for this program:

  1. Progress. Track down your reps, set and rest time. This is to keep track on where you are from the beginning. On the next following week, you will start to know if you have progress or not for your reps, set and rest time. For example, if you are able to do an exercise for 12 reps easily for 3 sets, you may try to increase the rep range or adding more sets. Do not fell afraid to add some weight if you have.
  2. Failure. Don’t train till failure. Do your training accordingly.
  3. Food. Eat more food to increase your muscle mass. Lower down your carbs and increasing protein intake for losing bodyweight, or increase both carbs and protein to add more strength and muscle mass.

3 days of working out in a week will be on Monday, Wednesday and Friday. On Tuesday and Thursday, you can completely rest or do an active rest day by doing cardio.

MONDAY

Exercise

Sets

Reps

Dumbbell Squat

3

6-12

Dumbbell Bench Press

3

6-12

One Arm Dumbbell Row

3

6-12

Standing Dumbbell Row

3

6-12

Two Arm Seated Dumbbell Extension

3

6-12

Sit Up

3

10-25

 

WEDNESDAY

Exercise

Sets

Reps

Dumbbell Step Up

3

6-12

Dumbbell Stiff Leg Deadlift

3

6-12

Seated Dumbbell Press

3

6-12

Standing One Leg Dumbbell Calf Raise

3

10-20

Dumbbell Shrug

3

10-15

Dumbbell Side Bends

3

10-15

 

FRIDAY

Exercise

Sets

Reps

Dumbbell Lunge

3

6-12

Dumbbell Floor Press

3

6-12

*Wide Grip Pull Up

3

6-12

   can be replace with any similar exercise

Standing Hammer Curl

3

6-12

Lying Dumbbell Extension

3

6-12

Lying Floor Leg Raise

3

10-25

 

Perform all these exercise accordingly to the reps and sets for the first week. You may increase the reps or sets on the next following weeks to keep building strength and muscle.

 


*BAHASA MELAYU

Tiada peralatan untuk melakukan latihan? Atau tidak mampu untuk membayar menjadi ahli di Gym? Jangan risau kerana kami mempunyai solusi.

Dengan hanya menggunakan dumbbell, anda mampu membina otot dan membentukkan badan anda.

INFORMASI LATIHAN

Tujuan/Sasaran Utama

:

Membina Otot

Jenis Latihan

:

Keseluruhan Badan

Tahap Latihan

:

Mudah

Hari

:

3

Peralatan

:

Dumbbell dan Berat Badan

Sasaran Jantina

:

Lelaki dan Perempuan

 

DESCRIPTION

Sesetengah orang tidak mempunyai masa untuk ke gym atau bayaran ahli gym terlalu mahal untuk dibayar. Atau, anda ingin mencuba sesuatu yang baru?

Latihan ini boleh dilakukan di rumah atau gym dengan menggunakan dumbbell sahaja untuk kesuluruhan badan anda yang akan memfokuskan kepada angkatan yang berat untuk membesarkan saiz otot anda. Berikut merupakan perkara yang perlu anda tahu untuk latihan ini:

  1. Kemajuan. Rekodkan jumlah ulangan, set dan waktu rehat anda. Ini bertujuan untuk tahu dimanakah anda pada permulaan. Pada minggu seterusnya, anda akan tahu samada anda mempunyai kemajuan atau tidak dari segi ulangan, set dan waktu rehat anda. Sebagai contoh, jika anda dapat melakukan sesuatu latihan dengan mudah sebanyak 12 ulangan untuk 3 set, anda boleh menaikkan jumlah ulangan atau menambah bilangan set. Jangan takut untuk menambah berat jika anda mampu.
  2. Gagal. Jangan melakukan latihan hingga anda gagal. Lakukan latihan mengikut keupayaan anda.
  3. Pemakanan. Anda perlu makan untuk menambah otot. Kurangkan pengambilan karbohidrat dan tingkatkan pengambilan protein untuk mengurangkan berat badan atau tingkatkan pengambilan karbohidrat dan protein jika anda ingin menambah saiz dan berat badan.

Hari yang anda perlu melakukan latihan adalah hari Isnin, Rabu dan Jumaat. Pada hari Selasa dan Khamis, anda boleh rehat sepenuhnya atau melakukan cardio pada hari tersebut.

ISNIN

Latihan

Set

Ulangan

Dumbbell Squat

3

6-12

Dumbbell Bench Press

3

6-12

One Arm Dumbbell Row

3

6-12

Standing Dumbbell Row

3

6-12

Two Arm Seated Dumbbell Extension

3

6-12

Sit Up

3

10-25

 

RABU

Latihan

Set

Ulangan

Dumbbell Step Up

3

6-12

Dumbbell Stiff Leg Deadlift

3

6-12

Seated Dumbbell Press

3

6-12

Standing One Leg Dumbbell Calf Raise

3

10-20

Dumbbell Shrug

3

10-15

Dumbbell Side Bends

3

10-15

 

JUMAAT

Latihan

Set

Ulangan

Dumbbell Lunge

3

6-12

Dumbbell Floor Press

3

6-12

*Wide Grip Pull Up

3

6-12

   boleh digantikan dengan latihan yang serupa

Standing Hammer Curl

3

6-12

Lying Dumbbell Extension

3

6-12

Lying Floor Leg Raise

3

10-25

 

Lakukan semua latihan ini mengikut kemampuan anda pada minggu pertama. Anda boleh menambah jumlah ulangan dan set pada minggu seterusnya untuk terus membina kekuatan dan otot.

 

 

Written by Musclemaniaclub.com

*Ditulis oleh Musclemaniaclub.com

 

LATEST UPDATES


29 March 2017

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