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About this plan
If you want to achieve great results, you have to make great commitments. Sculpt the body you want and improve your endurance! Get in shape and train like a "beast" using only a pair of dumbbells. FAQ: - You only need a pair of dumbbells (light-moderate weight) - You can perform this workout for 4 to 6 weeks to maximize your results. - How can I progress? If the workout is too easy, you can reduce the rest time (Ideally less 2 to 5 seconds week after week).
Mon
Día 1: Piernas & Abdomen
Dumbbell Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Sumo Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Straight Leg Kickback kneeling
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Sit-up
3 SETS • 10 REPS•Abdomen, Oblicuos
Lying Leg Raise
3 SETS • 10 REPS•Abdomen
Tue
Día 2: Pecho & Brazos
Push-up
3 SETS • 8 REPS•Pecho, Tríceps
Dumbbell Lying on Floor Chest Press
3 SETS • 10 REPS•Pecho
Dumbbell Biceps Curl
3 SETS • 10 REPS•Bíceps
Dumbbell Hammer Curl
3 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Dumbbell Standing Kickback
3 SETS • 10 REPS•Tríceps
Dumbbell Standing Triceps Extension
3 SETS • 10 REPS•Tríceps
Wed
Glúteos & Abdomen
Dumbbell Bar Grip Sumo Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Bodyweight Pulse Squat
3 SETS • 8 REPS•Glúteos, Cuádriceps
Dumbbell Lunge
3 SETS • 8 REPS•Glúteos, Cuádriceps
Bent Leg Kickback kneeling
3 SETS • 12 REPS•Glúteos
Lying Scissor Kick
3 SETS • 10 REPS•Cuádriceps, Abdomen
Plank
3 SETS • 20 SEC•Abdomen, Oblicuos, Cuádriceps
Thu
Día 4: Espalda & Brazos
Dumbbell Bent Over Row
3 SETS • 10 REPS•Espalda
Dumbbell Bent over Row
3 SETS • 10 REPS•Espalda
Close grip Push-up on knees
3 SETS • 10 REPS•Tríceps
Dumbbell Standing Kickback
3 SETS • 10 REPS•Tríceps
Dumbbell Alternate Biceps Curl
3 SETS • 10 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Concentration Curl
3 SETS • 10 REPS•Braquial, Bíceps
Fri
Día 5: Piernas & Abdomen
Dumbbell Straight Leg Deadlift
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Dumbbell Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Sentado en la pared
3 SETS • 30 SEC•Cuádriceps, Glúteos
Bent Leg Kickback kneeling
3 SETS • 12 REPS•Glúteos
Frog Crunch
3 SETS • 10 REPS•Abdomen, Oblicuos
Bridge Mountain Climber Cross Body
3 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps