You'll find the best dumbbell workout compliments of Weight Lifting Complete here on this page…
First… I'm going to tell you about the weight training equipment you're going to need to perform the weight lifting workouts.
Then, I'll get straight into the workout program. This is going to be a 3-day per week weightlifting routine, and it's going to consist of dumbbell exercises.
You need to have dumbbells of all sizes available for this workout program. One of THE KEYS to making progress with this workout is increasing the weight OFTEN.
You need to get a copy of the WLC System right now.
The WLC System Manual will show you how to constantly increase the amount of weight you are lifting. You learn all of out tips, tricks, and secrets for building muscle and burning fat within the WLC System.
Now — let's go ahead and get to this dumbbell routine:
The Free Dumbbell Workout from Weight Lifting Complete
Before I get into the actual workout, I want you to know the equipment you'll need to perform this workout. All you'll need for the workout is a pair of adjustable dumbbells and an adjustable bench:
You will be required to lift weights 3 days per week. Monday, Wednesday, Friday is a good weight training schedule or anything similar. There will be two workouts that you will alternate between.
|Workout A||Workout B|
Simply alternate between the workouts above. When you do all sets of a given exercise with the same weight and get the target number of reps, it's time to increase the weight by 5 pounds. Work hard until you can get all reps for all sets with a given weight. Then increase the weight.
When you see 5×5 in the table above, this means do 5 sets of 5 reps with about 120 seconds of rest between sets. When you see 3×8, this means do 3 sets of 8 reps with about 90 seconds of rest between sets.
Always ensure you do a proper warm up before beginning your workout and each new exercise.
You should do the above workout as long as you are making progress on each exercise. When progress stops, simply take a break for 5 to 7 days and start again. Feel free to change exercises as you start another cycle of the free dumbbell workout.
Dumbbell Workout + WLC System = Amazingly Fast Results
Enjoy the results — work hard and you'll do great!!! You'll do even better if you follow all the guidelines within the WLC System Manual.
Keep the number of sets for each workout around 20 as given in the workout above. You can change exercises, but ensure you are doing the best compound exercises that work each major muscle group.
Never substitute for Squats, Bench Press, Rows, and Overhead Press unless you have to.
You can choose a variation of those exercises, but never cut them out of your workout program completely. You should always include the BIG compound exercises as CORE exercises for your workout programs.