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About this plan
This workout plan incorporates an old-school training method and is designed to help you maximize your gains! Are you in? Perform this workout for 4 to 8 weeks, trying to increase the dumbbell weight each week to transform your body once and for all. FAQ: - Before starting, it is recommended to do a 5 - 10 min session of dynamic stretching and warm-up. - You can perform this workout for 4 to 8 weeks to maximize your gains. - You only need a pair of dumbbells, which you can replace with bottles or backpacks with weight that allow you a comfortable and safe grip (the weight varies according to what you can lift). - "How can I progress?" You can progressively increase the load (dumbbell weight) each week. Remember that it is a very important variable to improve your results.
Mon
Día 1: Torso
Dumbbell Lying on Floor Chest Press
5 SETS • 15 REPS•Pecho
Dumbbell Lying on Floor Hammer Press
4 SETS • 12 REPS•Pecho, Tríceps
Dumbbell Bent Over Row
4 SETS • 10 REPS•Espalda
Dumbbell Bent over Row
4 SETS • 10 REPS•Espalda
Dumbbell Standing Triceps Extension
4 SETS • 10 REPS•Tríceps
Dumbbell Standing Kickback
4 SETS • 10 REPS•Tríceps
Tue
Día 2: Piernas
Dumbbell Squat
5 SETS • 15 REPS•Glúteos, Cuádriceps
Dumbbell Bar Grip Sumo Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Dumbbell Lunge
4 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
4 SETS • 10 REPS•Glúteos, Isquiotibiales
Dumbbell Seated One Leg Calf Raise
4 SETS • 15 REPS•Pantorrillas
Standing Calf Raise
4 SETS • 15 REPS•Pantorrillas
Thu
Día 3: Torso
Push-up
5 SETS • 15 REPS•Pecho, Tríceps
Dumbbell Lying on Floor Chest Press
4 SETS • 12 REPS•Pecho
Dumbbell Bent Over Row
4 SETS • 10 REPS•Espalda
Dumbbell Palm Rotational Bent Over Row
4 SETS • 10 REPS•Espalda
Dumbbell Hammer Curl
4 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Dumbbell Biceps Curl
4 SETS • 10 REPS•Bíceps
Fri
Día 4: Piernas
Dumbbell Straight Leg Deadlift
4 SETS • 12 REPS•Glúteos, Isquiotibiales
Dumbbell Deadlift
5 SETS • 15 REPS•Glúteos, Cuádriceps
Dumbbell Single Leg Split Squat
4 SETS • 10 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
4 SETS • 12 REPS•Glúteos
Straight Leg Kickback kneeling
4 SETS • 12 REPS•Glúteos, Isquiotibiales
Standing Calf Raise
4 SETS • 15 REPS•Pantorrillas