Free personalized workout plan

Dumbbell Upper Limbs 1

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

74 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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

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Equipment

Barbell, Dumbbell

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

74 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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

Show More

Equipment

Barbell, Dumbbell

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1

Physiological effect:  Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus. 

Training characteristics: Specific workout to increase muscle strength and tonus in your Upper Limbs. 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Bent Over Two-Dumbbell Row4 sets12, 10, 8, 6 reps60s
2. Close-Grip Dumbbell Press4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
3. Bent Over Two-Dumbbell Row4 sets12, 10, 8, 6 reps60s
For Upper Back
4. Dumbbell Bench Press4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
5. Bent-Arm Dumbbell Pullover4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
6. Seated Dumbbell Biceps Curl4 sets12, 10, 8, 6 reps60s
7. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps60s
With Dumbbells

ExerciseSetsRepsRestNotes
1. Bent Over Two-Dumbbell Row4 sets12, 10, 8, 6 reps60s
2. Close-Grip Dumbbell Press4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
3. Bent Over Two-Dumbbell Row4 sets12, 10, 8, 6 reps60s
For Upper Back
4. Dumbbell Bench Press4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
5. Bent-Arm Dumbbell Pullover4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
6. Seated Dumbbell Biceps Curl4 sets12, 10, 8, 6 reps60s
7. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps60s
With Dumbbells

ExerciseSetsRepsRestNotes
1. Bent Over Two-Dumbbell Row4 sets12, 10, 8, 6 reps60s
2. Close-Grip Dumbbell Press4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
3. Bent Over Two-Dumbbell Row4 sets12, 10, 8, 6 reps60s
For Upper Back
4. Dumbbell Bench Press4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
5. Bent-Arm Dumbbell Pullover4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
6. Seated Dumbbell Biceps Curl4 sets12, 10, 8, 6 reps60s
7. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps60s
With Dumbbells
Date Created: 2/12/19, 1:36 PM

Last Updated: 5/20/20, 2:23 AM

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