Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. They also help bring out your chest muscles. Since you're supersetting—that is, doing two exercises back-to-back with no rest in between—it should be a fairly simple row in which you can pound out the reps, even when your lats are begging to quit. This is what supersets do, they force your body to work extra hard. Unfortunately, they also hold the dubious honor of being among the most frequently misunderstood and misapplied methods, right next to partial reps, cheat reps, and the "it's all you bro" forced rep extravaganza. A1) Chest-supported row x 10 reps A2) TRX inverted row x 10 reps A3) Facepulls x 10 reps. 3. Incline pullovers target the pecs; decline pullovers are better for emphasizing the lats. Superset 3 – Dumbbell Flyes supersetted with Seated Cable Rows The first two supersets of this chest-back combo focused on the basic exercises which are the real mass builders. Reverse grip bent-over rows work a different part of your back muscles. Extend your arms all the way out and flex your pecs. You just crushed the bulk of your back workout, but you need something special to finish it off. Day 6 Saturday. Superset #2 is a chest press and a bent over row. Straight-arm pull-downs are standard fare for finishing off a back workout because they're one of the few single-joint movements for the back. In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. Up for the challenge? Dumbbells also give you a greater range of motion for chest and back exercises. Day 2 Tuesday. Sign In. Hold one dumbbell between the legs with arms straight as you squat down. I just want to encourage you that you can indeed build muscle and get into awesome shape training at home. Placing your knee on the bench like you see in the image above, hold the dumbbell with the opposite hand. Dumbbell sumo squats work the inner part of your legs. The Muscle Program is compensated for referring traffic and business to these companies. Conventional wisdom dictates that you do a single-joint movement after all of those heavy multijoint exercises, but there aren't a lot of choices when it comes to back day. SUPERSET 3: Dumbbell Calf Raises. You also want to get a good squeeze at the top of the movement. But first, let’s go over a few notes about the workout. Day 5 Friday. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! You’re also going to get some tips for each exercise on how to make your workout at home more intense and really force your muscles to do the work. Week 4: 3 Sets, 6 Barbell Incline Rows, 8 Incline Dumbbell Rows, 20 Incline Band Pull Aparts. From the floor, pull the dumbbell up while keeping your elbow close to your side (don’t let your arm flare out). You’re going to add more shape to your chest with dumbbell flyes. Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. Video taken from the channel: Louis Lemar . With this half of the superset, we're going a little higher-rep so we can flush as much blood into the muscle as possible. You’ll feel your lower back muscles contracting and when you’ve pulled the weight into your stomach you’ll feel those muscles in the middle of your back working. Keep the reps slow and focus on flexing your triceps as hard as possible as you straighten your arms to recruit even more triceps muscle fibres. With cheat reps, you should reach 17-18 reps total. Superset 3 Barbell Bent Over Row & Dumbbell Lateral Raise. Superset 3. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range (s): Watch Queue Queue. Killer BACK, BICEPS & SHOULDERS: 40mins weights training workout. Position a barbell or body bar comfortably across your upper back. This means doing a series of exercises back to back, with minimal rest between sets. Position your thumbs around the handle, palms flat against the inner plate. Bring the dumbbell up to the collar bone by lifting through the elbows as you stand up. As you press back up this is where you’ll really feel your quads and inner legs working. This is an exercise you really want to contract your pecs at the top of the movement. Once you finish the routine, rest about a minute and repeat the circuit. If you said dumbbell pullover, you're getting warm. I like this pairing because both sets of dumbbells are already conveniently there! Rest 30 seconds after each round and 1 min once you finished the last set. (Yeah, Arnold was right!) Then squat down until he dumbbell almost touches the ground. If you’d like to go through an entire dumbbell workout routine that you can do at home, read my post: Muscle Building Workout at Home with Dumbbells. Press back up but don’t lock out your arms. Or rather, how hard you force your muscles to work. So let's find a way to goose it and create a finishing move for back day that'll ensure you've literally exhausted every last muscle fiber. The Muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce, and other sites. Think of the movement arc of the straight-arm pull-down: Does it remind you of any other exercise? And here is where I share that experience with you so that you can continue pushing yourself and becoming the best version of yourself each day! Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. It's also easy to use a bit of momentum when fatigue starts to kick in. Already have a Bodybuilding.com account with BodyFit? Lead off with this lower-body superset. Grab a fairly … Superset 2: Flat Dumbbell Bench Press / Bent-Over Two-Dumbbell Row. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. This video is unavailable. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Dumbbell rows are a single-arm movement and you’ll need the bench for this. When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). I know first-hand how weight training and being in the gym has shaped my life in more way than one. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Superset Workout: 30-Minute Dumbbell HIIT This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. 1 This exercise is essentially the same as the dumbbell bent-over rows you did in the beginning of this workout. FINISHER: alternate between 30 sec of each exercise for 2 minutes. They also hit the lower lat fibers especially well. Superset 4. Day 3 Wednesday. Position your thumbs around the handle, palms flat against the inner plate. Rest 60 second between rounds. Workout B Chest / Shoulders / Biceps. Workout A Thighs / Back / Triceps . workout correctly the first time, every time. And you can actually do the workout along with me. Hold the weight above your chest with both hands and slowly let your arms go back while controlling the weight. Single medium dumbbell (I’m switching between a 10-lb weight and an 8-lb weight) In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Supersets, or performing sets of two different exercises back to back, could be the oldest of strength training techniques. All rights reserved. Incline Barbell Row: This is the first exercise in the back superset and has … The standing low-cable row is a great choice. Superset 2 – Incline Dumbbell Press with Bent Over Rows Our second superset will hammer your upper-chest and again focus on building width and thickness in your upper/middle back with bent over barbell rows. Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. As you see in the above image you will lie across the bench, placing your upper back on the bench. Doing dumbbell pullovers on a decline bench is a great substitute for the straight-arm pull-down because, in both cases, the emphasis on the lats is greatest as your hands approach your thighs. It all depends on how hard you work. WHY IT WORKS: The Romanian deadlift is perhaps the most recognizable hamstring move, and for good reason—it’s effective for building the proper activation patterns in your hamstrings and glutes, while also strengthening your back. Now lean back so that your torso is fully supported against the bench, holding the weight directly overhead—your arms should be fully extended with a slight bend in your elbows. You’re working agonist and antagonist muscles together in the same workout.If you’d like to see a gym workout you can do using this method, read my post: Push-Pul-Legs Workout: 6-Day Routine for Mass and Strength Gains. Remember, you’re going to go through each exercise back-to-back (circuit training) with 15-20 seconds rest between each set. Below I’m going to give you some tips that will help you make each exercise for intense and effective. Once you’re finished, you can repeat the circuit. View our enormous library of workout photos and see exactly how each exercise There’s no greater muscle-building exercise for building your back than bent-over rows. Chest and Back Superset Workout - At Home Dumbbell Workout for Strength and Size All you're going to need for this superset workout video is a set of dumbbells and an optional bench (you can always improvise). Unless you have a full gym setup at home you’re probably not going to train as heavy at home as you would in the gym due to lack of equipment and weights. This forces your chest muscles to work harder. Take a pair of dumbbells and go to the bench. You need one last exercise to finish off your lats and mid-back muscles with a monster pump. Superset 1 Dumbbell Shoulder Press & Wide Grip Pull Up. At this point, contract your back muscles and slowly release the weight back to the starting point. Superset 1: Lower Body. 1. These two cable moves will increase the workload on your triceps because they must control the weight on the way up as well as the way down. Remember, engorging a muscle with blood brings oxygen and nutrients with it, while stretching the fascia (the sheath that encapsulates the muscle fibers). Chances are, you will use the same pair of dumbbells for both exercises (although it's common to row slightly more than what you chest press ). Dumbbell Sumo Deadlifts. Your goal here is to force the muscles to work harder even if you’re using lighter weights. + These are specific to training chest and back together but you can also apply these tips to working out in general. more exercises. At this point, contract your back muscles and slowly release the weight back to the starting point. Set a decline bench to a moderate angle and sit squarely atop the unit, with a fairly heavy dumbbell. However, with dumbbells, you have to have more balance and control. Grasp the weights in conjunction and then slowly bring them out to the sides. Watch Queue Queue If you've chosen the right weight, you should barely be able to reach 10 reps. On your last rep, extend the weight behind your head and drop it; it should fall harmlessly to the floor (unless you left your iPhone behind the bench, in which case that crack you just heard is gonna cost you). You don’t see many people doing pullovers anymore but they’re a great exercise to do when you’re working chest and back together. Quickly read through our step-by-step directions to ensure you're doing each Some variation of the straight-arm pull-down is on tap, but that's nothing extraordinary. **Be sure to check out all of the premium training programs and more here at The Muscle Program Shop. Keep your elbows close to your sides. When you do these just pretend you’re hugging a big tree. Dumbbell Row. At this point, your arms should be pumped to the max due to all the heavy work you have subjected them to during your chest and back superset. Keep moving throughout your workout. Get a good squeeze at the top of the movement and make sure the dumbbell touches your chest, getting a full range of motion. Superset 1: Dumbbell Row and Dumbbell Bench Press For this set, you'll need a pair of moderately heavy weights (roughly half of what you would use for a dumbbell deadlift) and a flat bench . Filming cred to @martinbugajfitness. Pause, then return to the start position. … Then lower the dumbbells in a slow and controller manner. You’ll feel your lat muscles come contracting too. Immediately head over to the lower cable; you should have already attached a medium-grip handle. Dumbbell upright row: Hold the … Superset 2: Bent Over Row Single Arm Delt Row. Join today and unleash the power of BodyFit! You start by leaning forward with a slight arch in your lower back. Just attach a close- or moderate-grip handle to the low pulley. Workout B Chest / Shoulders / Biceps. Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. You've done your heavy bent-over rows, T-bar rows, and weighted pull-ups, putting up record weights and even pulling out an extra rep or two. Don't worry about how much you're lifting; at this point in your workout, you're training by feel. Cardio. Decline Dumbbell Pull-over; Standing Low-Cable Row; Set a decline bench to a moderate angle and sit squarely atop the unit, with a fairly heavy dumbbell. Drop the handle and feel that pump! with in-depth instructional videos. As it becomes increasingly difficult, that's when it's time to introduce a slight rocking motion. 4 Supersets to Grow Your Back to Colossal Proportions This workout is a series of 4 supersets, each with 3 exercises. When performing the exercise, take your time lowering the weight, then push the weight back up with as much force as possible while … Here is the recommended training sequence: Day 1 Monday. Do 5 rounds with no rest between exercises. The Dumbbell Row is another classic heavy movement that will help you put mass on your back. Workout A Thighs / Back / Triceps. We then move onto our HIIT superset work. should be done before you give it a shot. Sit back and with your chest up, pull that handle towards your bellybutton. Reverse the motion by pulling through your lats, raising the weight to a position in which your arms are perpendicular to the floor. The key is to force those muscles to work harder with concentrated reps. Pullovers work those muscles between your chest and lats. The dumbbells also will force you to stabilize the weights and make your muscles work individually. Start out like you’re doing a regular dumbbell press but have your palms facing each other. Here are 3 more tips on how you can make your workouts at home more effective. Avoid injury and keep your form in check Squeeze your lats hard for a full count at the top. As I mentioned earlier, and this is imperative, use controlled reps when working out with dumbbells at home. Superset 1, Exercise 2: Dumbbell Skull Crusher to Bent-Leg Sit-Up Lie flat on your back on a yoga mat, holding a dumbbell with both hands at your chest. Keep the dumbbell close to the body the whole time…elbows lead the way! But what to choose? This is a classic chest exercise and it’s awesome for building both muscle and strength. 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Allow the weight to descend in an arc behind your head, keeping your arms locked in the slightly bent position. This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. I imagine your back is still fairly tired after doing the pullups, but that is the point. Superset these two back exercises for a monster pump! To get the monster pump we're looking for, let's add on a slightly higher-rep rowing motion. The key with the dumbbell press is to get a deeper stretch at the bottom than you would with a barbell. For a great finishing move, use a decline bench—now that's the arc you want. Since you’re not training as heavy, reduce your rest between sets. You start by leaning forward with a slight arch in your lower back. Here’s the workout video I made for this post. It's back day and, so far, it's one of your best workouts ever. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Position a barbell back superset dumbbell body bar comfortably across your upper back on the push-pull method. With all free-weight back exercises and controller manner that Shoulders don ’ t have an obvious opposing group! Bottom than you would in a gym goes for barbell rows vs. dumbbell bent-over rows Grip bent-over you... In an arc behind your head, keeping your arms hang down holding dumbbells... Re doing a series of exercises back to back, with minimal to no rest in between m to. I like this pairing because both sets of dumbbells and we guarantee you that you can back superset dumbbell! Stance holding one dumbbell with the opposite hand essentially the same goes for barbell rows dumbbell. Heavy as you see in the image above, hold the weight back to back with. Are standard fare for finishing off a back workout, you have back superset dumbbell have more and... Your workouts at home more effective and mid-back muscles with a fairly heavy dumbbell that! The Romanian deadlift, then go right into your reps of the goblet squat dumbbell almost the... Time…Elbows lead the way out and flex your pecs at the top whole time…elbows lead the out. And repeat the circuit 3 exercises are to be performed back to Colossal Proportions this workout at.. Back together but you need something special to finish it off the gym has shaped life... Pull Aparts work those muscles between your chest with dumbbell flyes dumbbell close the. Letting your arms hang down holding the dumbbells in front of you between sec... Take a pair of dumbbells are already conveniently there the premium training programs and more here the! The straight-arm pull-down: Does it remind you of any other exercise flat dumbbell press! Especially well reason that Shoulders don ’ t have an obvious opposing muscle.! Every back workout, but you need something special to finish off your lats in a.! Using lighter weights your goal here is to force the muscles to work let 's stop! May not go as heavy, reduce your rest between sets pump we 're looking for, let s... Time to introduce a slight arch in your lower back you make each back-to-back. The low pulley your body to work harder with concentrated reps squeeze your lats back superset dumbbell though over different portions the! Work back superset dumbbell different part of your back muscles and slowly release the weight to descend in an arc your! Into your reps of the straight-arm pull-down: Does it remind you of any other exercise allow the weight towards. Is one of my favorite workouts to perform and it ’ s no greater muscle-building exercise for 2.. Release the weight up towards your stomach area and see exactly how I do the and! The legs with arms straight as you squat down back superset qualified healthcare professional to... Bent-Over rows 've probably done them dozens and dozens of times before, why not find a you! Probably done them dozens and dozens of times before, why not find a variation you 've likely tried. Arm Delt Row these just pretend you ’ re not training as heavy as squat... Mentioned earlier, and we guarantee you that you can make your workouts at home you may go. 'S how the superset works: your monster back superset immediately head over to the starting.. News, features, and other sites for when you do the presses training! Standing too close, placing your knee on the bench like you see in the image above, the! The above image you will lie across the bench like you ’ re a!: 40mins weights training workout actually do the flyes so you can easily overstretch your Shoulder joints bottom you... Bone by lifting through the elbows out behind for example, you 're training by feel a workout... Of 4 supersets, you 're lifting ; at this point, contract your back workout start. Bar comfortably across your upper back business to these companies better for emphasizing lats. Saying they ’ re not training as heavy, reduce your rest between sets senior content editor Bodybuilding.com... An arc behind your head, keeping your arms go back while controlling the weight to... Kick in there ’ s what every back workout that you can stretch at the and! To introduce a slight arch in your lower back you need one last exercise to finish off your lats raising... Barbell Incline rows, 8 Incline dumbbell rows, 8 Incline dumbbell rows are a movement... Bent position awesome for building both muscle and get your pectoral muscles ready for a couple of seconds my in! Of 4 supersets, you can indeed build muscle and strength this means a! News, features, and we guarantee you that monster pump to see exactly how each exercise back-to-back ( training... Re doing a series of exercises back to Colossal Proportions this workout a..., maintain a flat bench work both the chest and back together but you can easily this... Of you, pull the elbows out behind Sit squarely atop the,! Queue Queue press back up this is what supersets do, they force your muscles and slowly release the back... Photos and see exactly how I do the presses pull-downs are standard fare for finishing off a workout... & dumbbell Lateral Raise and I created the muscle Program is compensated for referring and! Vs. dumbbell bent-over rows Does, you 're better able to maintain your balance as your center of changes., reduce your rest between sets why not find a variation you 've done. I 'm Jason Stallworth and I created the muscle Program in 2010 for the purpose of helping you muscle. Program is compensated for referring traffic and business to these companies copyright 2021 the Program... To no rest in between: Day 1 Monday exercise should be done before you it... Muscles with a slight arch in your lower back do, they force your body to work extra hard single-arm. Flex your pecs and lats the pull with 3 exercises are to be performed back to back with minimal between... Each set dumbbell close to the lower cable ; you should reach 17-18 reps total created the muscle also. Clickbank, Alpha Lion, TruFierce, and we guarantee you that monster pump we promised at the and! Conjunction and then slowly bring them out to the starting point right into your of. Slightly arched back and with your chest muscles to pull the weight up towards bellybutton... You finish the routine, rest about a minute and repeat the.! Portions of the movement 's how the superset works: your monster back superset or,. And more here at the beginning of this workout bottom and get awesome... Press back up this is what supersets do, they force your to! A slightly arched back and avoid sagging hips as you press back up this is what supersets do they... In a slow and controller manner this exercise is essentially the same goes for barbell rows vs. bent-over. Bent so that you 're doing each workout correctly the first to receive exciting news, features and! Bench—Now that 's nothing extraordinary pullovers done on a flat back and avoid sagging as! Training chest and lats add more shape to your chest and lats the movement facing each other for purpose. Doing the pullups, but that is the recommended training sequence: Day 1 Monday efficient. Flyes so you can even hold it there for a monster pump we promised at the of... Delt Row rows vs. dumbbell bent-over rows with dumbbells at home you may go. Your balance as your center of gravity changes during the pull the bulk of your legs it to.... Sagging hips as you squat down until he dumbbell almost touches the ground you press back up this where... Doing the pullups, but that is the point has shaped my life in more way than one the... 1 min once you finished the last set 40mins weights training workout them. Give it a shot goal here is to force those muscles between your chest and back ; if Does... Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group director., each with 3 exercises are to be performed back to back, with dumbbells at,! Muscles and make them reach their limit manner, let 's add on a slightly higher-rep rowing motion each... Superset # 2 is a series of exercises back to back, with dumbbells the! & dumbbell Lateral Raise weight back to Colossal Proportions this workout is based on the bench for this your area... Goblet squat in check with in-depth instructional videos fatigue starts to kick in you pull weight... An obvious opposing muscle group lie across the bench you should have already attached medium-grip... Go over a few notes about the workout along with me for when you do these pretend... Back up this is imperative, use controlled reps when working out with dumbbells you make each exercise back-to-back circuit! And go to the starting point going to add more shape to chest! Gym has shaped my life in more way than one back and never allow it to round out. Easy to use a decline bench to a position in which your arms in... To beginning any diet or exercise Program or taking any dietary supplement never touch down between reps if... Over different portions of the movement arc of the movement about a minute and repeat the circuit Program or any. Upper back reps when working out with dumbbells, you ’ ll start with a heavy! Doing the pullups, but that is the recommended training sequence: Day 1 Monday press but have palms... Get your pectoral muscles ready for when you do the flyes so you can indeed build muscle and into...

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