The most complete in history! Dumbbells-systemic training menu

 After sharing the retraining menu that can be practiced at home last time, some readers have asked if there are other ways to change, especially for beginners to bodybuilding training that emphasizes each muscle group. The grasp is not very good. It’s easy to get tired of a single muscle group, so I want to find a more suitable training menu.

This time, the fitness master also found the training menu provided by Muscleandstrength.com. The content focused on using dumbbells for whole-body training. They were also scattered over a three-day period. The movements, effects, and training methods are quite suitable for the needs of this reader!

Menu introduction

Training purpose Muscle gain

Training type Systemic

Training Level Beginner

Training times 3 times a week

Training equipment Freehand, dumbbell

Training object Applicable to all men and women

Menu description

This menu is for people who like to exercise at home, but only have simple equipment such as dumbbells, or if you find that the equipment is insufficient in the gym, you can also use dumbbells as an alternative.

As long as you use dumbbells properly for training, you will find that such simple equipment will be your most reliable partner to lay the foundation and increase muscle mass. But before that, you must also note:

 

1. The training time is Monday to Friday every week. It is recommended to rest the next day, because the scope of training covers the whole body, which means you only have one day off. To ensure that the physical condition can be maintained at its best, there should be adequate training and adequate rest.

2. Since there are not many training days for menu design, don't waste your training for each group! If you can maintain high-quality training for each of the following recommended sets, and the set number is a piece of cake for you, then remember to add some weight next time you train.

3. If you have a need to reduce fat, it is recommended that you separate related training and retraining, such as morning or afternoon (evening), with a larger time interval between the two, so that the body can be repaired. Or you can do some simple aerobic exercise after 10 minutes of retraining.

Monday

action Number of groups Number of iterations

Dumbbell squat 3 6-12

Dumbbell bench press 3 6-12

Dumbbell one-handed rowing 3 6-12

Standing two head curl 3 6-12

Sitting three-head stretch 3 6-12

Crunch 3 10-25

 

Note 1: You can squat with a goblet. You can try to avoid the situation where the bars are too large and the dumbbells are easy to get stuck on the sides. In addition, it can also prevent the body from leaning excessively and maintain a neutral spine.

Note 2: Dumbbell bench press has many variations. There are one-handed, two-handed, and two-handed exercises. The training effect is roughly the same, but some movements can strengthen the weak side muscles. Refer to the three bench press changes.

Wednesday

action Number of groups Number of iterations

Dumbbell climb 3 6-12

Dumbbell straight knee hard lift 3 6-12

Dumbbell sitting up 3 6-12

Dumbbell heel lift 3 10-20

Dumbbell shrug 3 10-15

Dumbbell bend sideways 3 10-15

Note: A bench press chair is not suitable for climbing stairs. It is recommended to find larger stairs, aerobic plastic ladders for ladders, or stable wooden boxes with a height ranging from 30 to 60 cm for safety.

 

Friday

action Number of groups Number of iterations

Dumbbell lunge 3 6-12

Dumbbell floor bench press 3 6-12

Dumbbell bend rowing 3 6-12

Dumbbell hammer curl 3 6-12

Dumbbell prone position with three heads stretch 3 6-12

Roll up 3 10-25

Note: The biggest point of the floor bench press is that the torso is close to the ground. Only the chest and hands can be moved. However, because there are not many moving joints, the body cannot be a stable platform. Be careful with the weight to prevent you from hurting yourself.

Use dumbbells for whole-body training. The more troublesome thing is to "change the weight all the time." The spot will recommend that everyone use the combined dumbbells. They take up little space and can easily change weight. The price is more acceptable. get more!

In addition, the sequence of exercise training can also be arranged in accordance with the assembly and disassembly of dumbbells. That is to start with multi-joint movements. Generally speaking, the more joints and muscle groups you participate in, the heavier the weight you can hold.

Then as the proportion of whole-body participation decreases, the weight can be slowly disassembled, so that you don't have to change the levers all the time, which wastes too much time.

※Reminder: This menu is for reference only, all training please do according to your ability.