Dumbells
Muscle Building Workouts - Dumbells For Bodybuilding Beginners
Welcome to the first of a series of articles that take a look at successful muscle building workouts, that will show you exactly how to develop massive muscles through proven bodybuilding routines.
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.
About the Author
Mick Hart - Hardcore bodybuilder - EXPERT Muscle Building Program training , author of two anabolic steroid best selling books, steroids and bodybuilding magazine publisher. Steroid Training Advice and Muscle Building Workouts to develop SAFE huge muscles.
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 1000 15x50mm Jewellery GOLD FOIL Price Stickers Tags Dumbell Sticky Label $10.73 Time Remaining: 29d 10h 41m Buy It Now for only: $10.73 |
 Mens Health Ultimate Dumbbell Guide More Than 21000 $8.98 Time Remaining: 29d 10h 45m Buy It Now for only: $8.98 |
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New 200 lbs Dumbbell Kit Adjustable Weight Dumbbells Set 100 X 2PCS Priority $247.95 Time Remaining: 10h 37m |
 600 15x50mm Jewellery GOLD FOIL Price Stickers Tags Dumbell Sticky Label $7.89 Time Remaining: 29d 10h 36m Buy It Now for only: $7.89 |
 ADJUSTABLE DUMBBELL 50lbschrome plated PERFECT for P90X HOME FITNESS WORKOUT $176.82 Time Remaining: 6d 10h 36m Buy It Now for only: $196.43 |
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New One 105 Lbs Adjustable Weight Dumbbells Set Kit 525 X 2PCS Dumbbell Plate $134.95 Time Remaining: 10h 3m |
 Adjustable Dumbbells NEW Dumbells 100 Pound Weight Set Home Gym Select $445.27 Time Remaining: 29d 9h 57m Buy It Now for only: $445.27 |
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