Dumbbell Upper Limbs 1

By Pedro Bernardes

	Intermediate (2-3 years)
	65 minutes/day \| 3 days/week
	Gain Strength, Tone Body
	2 x Dumbbell, Flat Bench, 1 x Dumbbell, Barbell Show More

Average Exertion

Average Cardio Intensity

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you.

To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

You can either just focus on your Upper Limbs or add this workout to your weekly routine (in that case you can do it twice a week instead of 3).

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Bent Over Two-Dumbbell Row	4 sets	12 reps	60s
2.Close-Grip Dumbbell Bench Press See Exercise Notes	4 sets	12 reps	60s
3.Bent Over Two-Dumbbell Row See Exercise Notes	4 sets	12 reps	60s
4.Dumbbell Bench Press See Exercise Notes	4 sets	12 reps	60s
5.Bent-Arm Dumbbell Pullover See Exercise Notes	4 sets	12 reps	60s
6.Seated Dumbbell Biceps Curl	4 sets	12 reps	60s
7.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	4 sets	12 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Bent Over Two-Dumbbell Row	4 sets	12 reps	60s
2.Close-Grip Dumbbell Bench Press See Exercise Notes	4 sets	12 reps	60s
3.Bent Over Two-Dumbbell Row See Exercise Notes	4 sets	12 reps	60s
4.Dumbbell Bench Press See Exercise Notes	4 sets	12 reps	60s
5.Bent-Arm Dumbbell Pullover See Exercise Notes	4 sets	12 reps	60s
6.Seated Dumbbell Biceps Curl	4 sets	12 reps	60s
7.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	4 sets	12 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Bent Over Two-Dumbbell Row	4 sets	12 reps	60s
2.Close-Grip Dumbbell Bench Press See Exercise Notes	4 sets	12 reps	60s
3.Bent Over Two-Dumbbell Row See Exercise Notes	4 sets	12 reps	60s
4.Dumbbell Bench Press See Exercise Notes	4 sets	12 reps	60s
5.Bent-Arm Dumbbell Pullover See Exercise Notes	4 sets	12 reps	60s
6.Seated Dumbbell Biceps Curl	4 sets	12 reps	60s
7.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	4 sets	12 reps	60s

Date Created: 2/12/2019, UTC

Last Updated: 11/3/2021, UTC

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