Muscle Building Workouts - Dumbells For Bodybuilding Beginners

BEGINNER'S PROGRAM

Start of with light dumbells and gradually increase poundage in the respective exercises as your strength and endurance increase. After four weeks on this program, increase the number of sets to three.

Alternate Dumbell Press:

Clean the dumbells to your shoulders and press them alternately overhead in "see-saw" fashion, doing two sets of ten reps. Terrific for the shoulders, arms and upper back muscles.

Hack Squat: With a dumbell held in each hand at your sides, and your heels resting on a block of wood so your torso will remain absolutely erect, squat for two sets of 12-15 reps. Aside from building the legs, especially the tough to fill in area just above the knees, overall growth is promoted.

Pullover on Bench:

This exercise can be done with apair of light dumbells and by loading the plates in the centre of the dumbell bar, thus making it a "swingbell". Do two sets of 12 reps, doing a set of pullovers immediately after each set of squats. Expansion of the rib box as well as development of the lats and serratus muscles is encouraged.

Dumbell Bench Press:

Since you can work up to some pretty sizable dumbells in this one, getting the bells into pressing position can make this a hard exercise. Hence, it is preferable to have spotters hand them to you. Do two sets of 10 reps and get an awesome pump in your pectorals, shoulders and arms.

One-arm Dumbell Rowing:

Support the upper body by putting either the non exercising arm or the knee on that side of the body on a bench to avoid straining the lower back. This is another "heavy duty" exercise, but do not use a dumbell so weighty that full range of motion is impaired. Also, make sure to isolate the latissimus as much as possible. Do two sets of eight reps.

Triceps Extension:

This is the single-arm version of the "French press" or extension movement. Use good, controlled style. Do not throw up the dumbell for the sake of more weight as this promotes elbow injuries and doesn't concentrate on the triceps. Two sets of eight reps ought to do it.

Alternate Dumbell Curl:

Curl the dumbells to the shoulders one arm at a time while maintaining control throughout. Two sets of eight reps.

Calf Raise:

Hold a dumbell in either hand and place your toes on a thick block of wood. Rise up on your toes to full extension and lower completely to stretch the calves. Do two sets of 15 reps.

Muscle Building Workouts - Dumbells For Bodybuilding Beginners

By: Mick Hart

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