Dumbbell Devastator

in Free Bodybuilding Programs by muaythaiguy — September 23, 2009 at 4:02 | 0 comments

 


WEEKS 1-6

Program Notes: This program utilizes “supersets” for certain exercise groupings. A superset will be indicated as “SS” and basically, what that means is that you will move from one exercise to the next without resting in between the transition. Also, make sure that you start things off with a warm up (this article will explain why it’s important) and finish things off with a cool down and some light stretches.

Training Split

Monday = Chest / Back
Tuesday = Rest
Wednesday = Legs / Core
Thursday = Rest
Friday = Shoulders / Biceps / Triceps
Weekends OFF

Chest / Back

Exercise Sets Rest
Decline Dumbbell Press 4 SS
Bent Over Dumbbell Rows (elbow in) 4 2 minutes
Flat Dumbbell Press 4 SS
Bent Over Dumbbell Rows (elbows in) 4 2 minutes
Incline Dumbbell Press 4 SS
Dumbbell Pullovers 4 2 minutes

Notes: As you can see, the exercises are grouped together. For example, once you perform a set of the “decline dumbbell press” exercise, you’ll immediately move into the “bent over dumbbell row” exercise without a rest interval. Once you complete the rows, you’ll have 2 minutes to rest, at which point, you’ll move back up and perform another set of decline dumbbell presses. You’ll repeat that grouping a total of 4 times before moving onto the next.

Legs / Core

Exercise Sets Rest
Dumbbell Squats 4 2 minutes
Bench Step Ups 3 (per leg) 2 minutes
Dumbbell Lunges 3 (per leg) 2 minutes
Straight Leg Dumbbell Deadlifts 4 2 minutes
Standing Calf Raises 4 30 seconds
Seated Dumbbell Twists 4 1 minute

Notes: For the majority of these exercises, you’re performing 8-12 repetitions (as that’s the ideal rep-range to stimulate muscle growth) but for the “seated dumbbell twists” and the “standing calf raises”, just do as many reps as you can and really push yourself in the process. And speaking of the “seated dumbbell twists”, the instructions and video clip show the exercise being performed with a medicine ball but you can just replace the ball with the dumbbells.

Exercise Sets Rest
Seated Overhead Dumbbell Press 4 2 minutes
Lateral Dumbbell Raises 4 SS
Standing Overhead Dumbbell Press 4 SS
Standing Dumbbell Curls 3 SS
Lying Triceps Extensions 3 1 minute
Concentration Curls 3 (per arm) 1 minute
Overhead Dumbbell Extensions 3 1 minute

Notes: With this exercise grouping, you’ll be “supersetting” the lateral dumbbell raises with the standing overhead dumbbell press and the standing dumbbell curls with the lying triceps extensions. Recall that supersetting means that you’ll be moving between them without a rest interval. For example, once you perform a set of the lateral dumbbell raise exercise, you’ll immediately move into the overhead dumbbell press without resting in between the transition. Only once you’ve completed both exercise do you get to rest for the allotted time period. Once you’ve completed a set of the overhead dumbbell presses, then you get to rest and once that rest interval is over, you start again with the lateral dumbbell raises. Is indicated, you’ll end up performing 4 sets of each of the exercises.

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