May 2019 – 2 Dumbbells (1 Heavy & 1 Light)
Dumbbell Workouts • 2m 52s
WORKOUT 4 also uses drop sets but with a single dumbbell at a time for more of a unilateral emphasis to correct imbalances between sides. In general, I recommend the lighter bell be half the weight of the heavier one. Most trainees will find the sweet spot somewhere in between a 20/10-pound and 50/25-pound drop set. Very strong and advanced trainees could take a crack at a 100/50-pound pairing... but may God have mercy on your soul.
- Alternate between 40 seconds of work and 20 seconds of rest for each move:
1. Heavy Goblet Squats
2. Light Goblet Squats
3. Heavy 1-Arm Bench Rows- Left/Weak Side
4. Light 1-Arm Bench Rows- Left/Weak Side
5. Heavy 1-Arm Bench Rows- Right/Strong Side
6. Light 1-Arm Bench Rows- Right/Strong Side
7. Heavy 1-Arm Bench Presses- Left/Weak Side
8. Light 1-Arm Bench Presses- Left/Weak Side
9. Heavy 1-Arm Bench Presses- Right/Strong Side
10. Light 1-Arm Bench Presses- Right/Strong Side
- That’s 1 round. Do up to 3 total rounds, resting 1-2 minutes between rounds.
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May 2019 – 1 Pair of Dumbbells
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May 2019 – 2 Pairs of Dumbbells (1 He...
WORKOUT 3 uses dumbbell drop sets so you'll need 2 pairs of dumbbells: 1 heavier and 1 lighter. Drop sets give you a blend of strength & stamina, work all of your muscle fibers, & arguably deliver the most time-efficient fat loss & muscle gain workouts ever! In general, I recommend the lighter pa...
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May 2019 – Single Dumbbell
WORKOUT 1 features a killer single dumbbell complex to crush calories and keep your heart rate elevated. A dumbbell complex is where you use the same weight for each move, never setting the weight down. Start with a 10-25 pound bell and slowly build up from there. The weakest exercise is always p...
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