Dumbbell Workout Plan - Build Muscle at Home in Four Weeks - Coach

31/8/22, 18:23 Dumbbell Workout Plan: Build Muscle At Home In Four Weeks | Coach
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Add size to your arms, chest and shoulders with these four dumbbell
workouts
Give a man a pair of dumbbells, and he can crank out a few sets of curls
and bulk up his biceps. But if you give that man a pair of the best
dumbbells for a home gym alongside a dumbbell workout plan, he can
change his entire body in a month.
This four-week, four-times-a-week training plan is guaranteed to get results

if you follow it to the letter. And we really do mean to the letter, because as
well as detailing the exercises, sets and reps that you’d expect, we also
specify the rest periods and tempo – the speed you lift and lower the
dumbbells. Stick to these workout instructions and you’ll increase the
challenge and maximise your results.
The dumbbell workouts in this plan are made up of supersets, where you
do pairs of exercises back-to-back to keep your muscles under tension for
as long as possible. This is one of the most effective ways to use dumbbells
in your training, helping to strip away fat as well as building lean muscle. Advertisement
Supersets are a tough way to train, but one month from now, when you’re
stronger and most likely leaner than you’ve ever been, it will all have been
worth it.
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THE DUMBBELL WORKOUT PLAN EXPLAINED
Here’s the theory behind your four-week dumbbell workout plan.
1. Body part splits

There are four dumbbell workouts a week and each hits a different body
part. Workout 1 targets your chest and back; workout 2 your arms (biceps
and triceps); workout 3 your legs and abs; and workout 4 your shoulders.
MOST READ
The body-part workouts have been selected to help you add muscle mass
and transform your torso as quickly as possible.
The first three workouts each week hit two different muscle groups, so that
while one body part is working, the other recovers, allowing you to keep
the intensity level high and lift the heaviest weight possible with good form
to stimulate the maximum amount of muscle growth.
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You can schedule the workouts throughout the week however you like, but
a typical routine runs Monday, Wednesday, Friday and Saturday or
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2. Dumbbell workout structure

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All four weekly sessions comprise six exercises divided into three
Trackers, And One We Don’t
supersets, labelled 1A and 1B, 2A and 2B, and 3A and 3B. In a standard
reps and sets-based workout, you complete all the sets of one exercise
before moving on to the next exercise. In a superset, though, you perform 4 The Best Sleep Headphones:
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a set of the first exercise of the pair and then a set of the second exercise
Recover
back to back, only resting after you’ve done all the reps of the second
move. Once all the sets and reps of the first superset are completed, you
move on to the second superset and repeat the sequence. 5 New LEJOG Cycling Route
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Let’s take the first superset of the plan and write it out in full. Here are the Bike Ride
instructions you’ll find in the plan.
1A Floor press – Sets 4 Reps 10 Rest 0sec Tempo 2010 Advertisement
1B Hammer bent-over row – Sets 4 Reps 10 Rest 60sec Tempo 2010
That translates to the following in practice.
1. 10 reps of the floor press

2. 10 reps of the hammer bent-over row Super Strong - Ebike
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8. 10 reps of the hammer bent-over row
9. 60sec of rest
11. 10 reps of the hammer bent-over row
12. 60sec of rest
With the first superset completed, move on to the next superset and
repeat the method.
This approach is fantastic for building muscle faster because supersets

maximise both the intensity and the quality of your sets, in part by
reducing the amount of rest you take. And the harder you can push your
muscles in the gym, the more damage gets done to muscle tissue, which is
then rebuilt bigger and stronger when you recover.
3. Dumbbell workout variables

The only way to keep making fast progress is to follow a progressive
training plan that continues to challenge your body in new ways each week.
That’s what this plan does, increasing the sets or reps in every dumbbell
workout each week.
For example, in week one you’ll do four sets of 10 reps per move, which
increases to four sets of 12 in week two. In weeks three and four you’ll do
five sets of 10 and 12 reps respectively, so every week is harder than the
previous week.
What’s more, in weeks three and four the tempo (the time it takes to do the
lifting and lowering for each rep) changes to make the exercises more
challenging, so your target muscles experience more time under tension
and greater workload. Power Stop K2798-36 Z…
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Tempo is represented by four numbers, which relate to the four phases of

any resistance exercise. The first is the time in seconds to perform the
eccentric or lowering phase, the second denotes the pause at the bottom
of the rep, the third is how long you should take to complete the concentric
or most dynamic part of the move, usually the lift, and the final number is
the time to pause at the top of the rep.
Pay particular attention to whether the exercise begins with the eccentric
or concentric. For instance, a biceps curl begins with a lift, so the time it
takes to complete the first movement is dictated by the third number in the
tempo code.
THE DUMBBELLS YOU NEED FOR THIS WORKOUT PLAN
Picking the right amount of weight for each exercise is crucial for successful
muscle growth. These are workouts with long sets and little rest, plus a
strict tempo which ratchets up the difficulty. It’s easy to pick a dumbbell
that feels fine in the first set but is way too heavy for you to complete your
sets towards the end of the workout.
Generally you want a weight that means the final few reps of each set feel
hard but leave you feeling that you have a few reps in reserve. So if the
target rep total is 10, you want a weight that allows you to complete 13-14
reps if pushed. Given that you are doing supersets in this workout, it’s best
to err on the side of caution and use the lighter weight if you’re deciding
between two. And maybe keep another set to hand if you can, so you can
switch in later rounds of the workout if required.
Always consider the second move in the superset too. If you’re looking to
switch between exercises quickly with no rest, it’s useful to use the same
weight, so if the second move is something like a flye where you know
you’ll struggle with a heavier weight, it might be worth using a slightly
lighter one for the first exercise. Or just switch weights rapidly, if you trust
yourself not to sneak in a bonus rest.
If you will be following this plan at a gym then all you need to do is set up
camp by the dumbbell rack and keep a training log of how heavy you go for
each exercise (and whether it was too heavy or light so you can adjust next
time). However, if you’re going to be completing it at home then you’ll need
to choose which dumbbells you buy carefully.
That’s dumbbells, plural, because this is a full-body plan and your

shoulders can’t handle as much weight as your legs can. If you use one
fixed-weight dumbbell for both lateral raises and squats, say, that’s going
to make one of those moves very hard or very easy.
Adjustable dumbbells – where you can add and remove plates using a spin
lock – are one option, but selectorised dumbbells are best suited to this
type of plan because you’re typically getting at least eight weight settings.
You can quickly change the weight by either scrolling a dial or pressing a
button, which means that not only do they save space compared with a full
set of dumbbells, but also that it’s easy to pick the correct weight for the
exercise you’re about to tackle.
These modern marvels typically cost several hundred pounds, which is

clearly a lot of money, but once you add up the cost of three sets of fixed-
weight dumbbells then selectorised dumbbells start to look like better
value.
Here are our recommendations for selectorised dumbbells, and you can
read more about each in our round-up of the best dumbbells.
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HOW TO WARM UP FOR YOUR DUMBBELL WORKOUT
PLAN
We’re sure you’re excited about diving into this dumbbell workout plan, but
first take a moment to consider your warm-up. All the workouts involve
completing supersets with minimal rest, and if you haven’t adequately
prepared your body you’ll find the first couple of rounds far tougher than
you need to, and won’t get as much from them in terms of strength Power and Stop K2798-36 Z…
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When warming up, merely jogging on the spot for a few minutes to raise
your heart rate won’t do. Each of the workouts is designed to target a
specific area of the body, and you need to do the same in your warm-up so
you’re priming the muscles that are about to be called into action.
You can start with this dynamic stretching routine, which will take mere
minutes and will get your whole body moving. Here it is in brief, but there’s
a form guide for each in the linked article.
1. Static hip flexor stretch 30-60sec each side

2. Deep lunge with hip circles 5 circles each leg
3. Deep lunge hold with thoracic rotation 5 reaches each side
4. Downward dog walk-out 5 reps
5. Band shoulder dislocate 10 reps
6. Lunge with overhead reach 20 reps
Then move on to an even more specific warm-up for the workout you’re
going to do. The simplest way to do this is a round of the exercises you
have lined up with no weight, or a very light set of dumbbells if you have
them. It won’t take long, and it has clear benefits: a better workout and a
little less DOMS the following day.
DUMBBELL WORKOUT 1: CHEST AND BACK
Week 1
1A Floor press
(Image credit: Danny Bird. Model: Shaun Stafford)
Sets 4 Reps 10 Rest 0sec Tempo 2010
How Lie flat on the floor, holding a dumbbell in each hand above your
chest with straight arms. Lower the weights towards your chest, then press
them back up powerfully to return to the start.
Why Lying on the floor puts you in a stable position so you can attempt to
go quite heavy with this move. The range of motion is shorter than a bench
press, so focus on contracting the chest muscles being targeted.
1B Hammer bent-over row
How Hold a dumbbell in each hand with palms facing each other. Bend
forward, hingeing at the hips, then row the weights up to your sides,
leading with your elbows. Lower the weights back to the start under
control.
Why This move hits the major muscles of your upper back, while your Power Stop K2798-36 Z…
lower back gets worked
Get to keep
Road Tripyour torso upright. Using a hammer grip
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also hits your forearms
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2A Dumbbell press-up
How Get into position with your feet together and hands holding
dumbbells shoulder-width apart. Brace your core so your body is straight
from head to heels. Bend your elbows to lower your chest, then press back
up powerfully.
Why You might think press-ups are easy, but they are still a useful chest-
building move – especially when you factor in the instability of the weights
to work your chest, as well as your core, harder.
2B Reverse flye
How Bend forwards from the hips with a light dumbbell in each hand,
palms facing. Keeping a slight bend in your elbows, raise the weights out to
shoulder height, then lower them back to the start.
Why This move looks a lot harder than it is, and it works wonders for your
upper back and rear shoulders. Start with light weights and master the
movement pattern to maximise muscle gain and minimise the risk of
injury.
3A Wide dumbbell press-up
dumbbells wide apart. Brace your core so your body is straight from head
to heels. Bend your elbows to lower your chest, then press back up
powerfully. Get Road Trip Ready 889
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Why Placing your hands in a wider position reduces the involvement of

your triceps and shoulders, so your chest has to do more of the hard work
to lift and lower your torso.
3B Renegade row
Sets 4 Reps 10 each side Rest 60sec Tempo 2010
dumbbells shoulder-width apart. Brace your core so your body is straight
from head to heels. Row the weight up, leading with your elbow. Alternate
arms.
Why It works your upper back one side at a time so you can fully engage
each of the muscles, as well as recruiting your core and shoulder joints to
keep your body stable.
Week 2
Add two extra reps to each set.
Exercise Sets Reps Rest Tempo
1A Floor 4 12 0sec 2010

press
1B Hammer
bent-over 4 12 60sec 2010
row
2A Dumbbell 4 12 0sec 2010

press-up
2B Reverse 4 12 60sec 2010

flye
3A Wide
dumbbell 4 12 0sec 2010
press-up
3B Renegade 4 12 each side 60sec 2010

row
Week 3
There’s a big jump in difficulty this week. The reps drop back down to 10,
but an extra set is added and the tempo changes. Hold the top of the bent-
over row, reverse flye and renegade row for one second, and take an extra
second to lower when performing both press-up variations.
1A Floor 5 10 0sec 2010

press
1B Hammer
row

press-up

flye
3A Wide
press-up

row

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The reps go back up to 12 this week, on top of the extra sets and tougher
tempo numbers.
1A Floor 5 12 0sec 2010

press
1B Hammer
row

press-up

flye
3A Wide
press-up

row
DUMBBELL WORKOUT 2: ARMS
Week 1
1A Biceps curl
How Stand with dumbbells by your sides and palms facing forwards.

Keeping your elbows tucked in to your sides, curl the weights up, squeezing
your biceps at the top. Lower them back to the start.
Why It’s the classic biceps lift for good reason: performing this move
perfectly is one of the fastest ways to add size to your biceps. Just keep
your reps controlled to avoid swinging the dumbbells up and down.
1B Triceps extension
How Stand tall, holding a dumbbell over your head with one hand and arm
straight. Keeping your chest up, lower the weight behind your head, then
raise it back to the start. Do all the reps with one arm and then switch and
repeat.
Why Working one arm at a time allows you to focus on making your triceps
work hard to keep the dumbbell under complete control throughoutPower
the lift
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and lower, while your core must be engaged to keep your torso upright. 889
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2A Hammer curl
How Stand with dumbbells by your sides and palms facing each other.
Keeping your elbows tucked in to your sides, curl the weights up, squeezing
your biceps at the top. Lower them back to the start.
Why Adjusting your wrist position so that your palms face each other for
the entirety of the set shifts the workload to a different part of your biceps
muscles, as well as recruiting your forearms.
2B Triceps kick-back
How Lean forward from your hips, keeping your back straight and arm
bent holding a dumbbell. Raise the weight behind you until your arm is
straight, then lower back to the start. Do all the reps on one side, then
repeat with the other arm.
Why The key to making this an effective triceps-building move is to make

sure you fully contract the working muscle as you straighten your arm, and
then to lower the dumbbell back to the start position under full control.
3A Spider curl
How Bend down and rest your elbows on your thighs, holding a dumbbell
in each hand with arms straight. Curl the weights up, squeeze your biceps
at the top, then lower back to the start under control.
Why It may raise a few eyebrows in the gym, but this exercise worksPower
your Stop K2798-36 Z…
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3B Narrow dumbbell press-up
dumbbells that are touching. Brace your core so your body is straight from
head to heels. Bend your elbows to lower your chest, then press back up
powerfully.
Why Bringing your hands close together reduces the involvement of your

chest and shoulders so your triceps muscles have to do a lot more of the
hard work to lift and lower your torso.
Week 2
As with dumbbell workout 1, week 2 of workout 2 increases the reps by
two.
1A Biceps 4 12 0sec 2010

curl
1B Triceps 4 12 each side 60sec 2010

extension
2A Hammer 4 12 0sec 2010

curl

kick-back
3A Spider 4 12 0sec 2010

curl
3B Narrow
press-up
Week 3
Again, the reps drop to 10 but another set is added and the tempo
changes. Pause in the middle of the movement for one second for the first
five exercises.

curl

extension

curl

kick-back

curl
3B Narrow
press-up
Week 4
Add two more reps to each set.
Exercise Sets Get Road Trip Ready
Reps Rest Tempo 889
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curl

extension

curl

kick-back

curl
3B Narrow
press-up
DUMBBELL WORKOUT 3: LEGS AND ABS
Week 1
1A Squat
How Stand tall holding a dumbbell in each hand. Keeping your chest up
and core braced, bend your knees and push your hips back to squat down
as deep as you can, ideally until your thighs are parallel to the floor. Push
back up through your heels to return to the start position.
Why It’s the classic lift for building bigger and stronger legs, and it’s a big
compound lift that recruits multiple muscle groups too.
1B Woodchop
How Stand holding a dumbbell in both hands to one side. Squat down then
stand back up while raising the weight up and across your body until it’s
above your shoulder. Reverse the movement. Do all the reps then switch
sides.
Why It’s not as well known as other abs exercises, but do it right and you
will build muscle across your entire core, as well as working your shoulders
and lower back.
2A Lunge Get Road Trip Ready

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How Stand with a dumbbell in each hand. With your chest up and core
braced, take a big step forwards with one foot and lower until both knees
are bent 90°, then push off your front foot to return to the start. Do all the
reps with one leg, then switch.
Why The lunge provides many of the same benefits as the squat, but
keeping your body stable as you lower and raise works your core harder.
2B Halo
How Stand tall holding a dumbbell in both hands in front of your face.

Raise it and move it around your head in a clockwise direction. Do all the
reps, then repeat in an anti-clockwise direction.
Why It will work your abs, which must be fully braced and engaged to keep
your torso stable and upright, and it will improve the strength and mobility
of your delicate shoulder joints for added injury-prevention benefits.
3A Goblet squat
How Stand tall holding one end of a dumbbell with both hands. Squat
down, keeping your back straight and core braced, until the weight almost
touches the group. Stand back up to return to the start.
Why At this point of the session your legs will already be close to fatigue
but this move, with a single dumbbell as resistance, will tax a few more
muscle fibres for growth and keep your heart rate high for fat-loss benefits.
3B Crunch
400 99
How Lie flat on the floor, holding a dumbbell across your chest. Engage
your abs, then raise your torso off the floor. Squeeze your abs at the top,
then lower yourself slowly and under control.
Why The crunch is great for developing your upper abs, but only if you do it
right. And the added resistance of the dumbbell will force those muscles to
up their game to lift and lower your torso without help from momentum.
Week 2
Increase the challenge in the second week by adding two reps to every set.
1A Squat 4 12 0sec 2010
1B 4 12 each side 60sec 2010

Woodchop
2A Lunge 4 12 each side 0sec 2010
2B Halo 4 12 each side 60sec 2010
3A Goblet 4 12 each side 0sec 2010

squat
3B Crunch 4 12 60sec 2010
Week 3
The reps drop back to 10 this week, but the sets rise from four to five. An
extra second is added to the eccentric phase for the squats and lunge, and
pauses are added to the remaining three exercises.
1A Squat 5 10 0sec 3010

Woodchop

squat
3B Crunch 5 10 60sec 2011
Week 4
An extra two reps are added to every set in this final week.
1A Squat 5 12 0sec 3010

Woodchop

squat
3B Crunch 5 12 60sec 2011 Power Stop K2798-36 Z…

400 99
DUMBBELL WORKOUT 4: SHOULDERS
Week 1
1A Overhead press
How Stand tall holding a dumbbell in each hand at shoulder height, with
your palms facing forwards and elbows out to the sides. Keeping your
chest up, press the weights directly overhead until your arms are straight,
then lower them back to the start.
Why The key to building bigger, wider shoulders is to make these muscles

work through their full range of motion, so make sure you lower the
dumbbells all the way back to the start position at the end of each rep.
1B Lateral raise
How Stand with light dumbbells by your sides and palms facing each other.
Lean forwards slightly, then raise the weights to the sides, leading with
your elbows. Slowly lower them back to the start under control.
Why This is a fantastic move for hitting your side delts – the section of the
shoulder muscles that, when developed, creates a strong and wide upper
body.
2A Arnold press
Sets 4 Reps 10 Rest 0sec Tempo 2010 Power Stop K2798-36 Z…

How Stand tall with awith
dumbbell
a Brakein each hand at shoulder height with palms
Upgrade $
400
facing you. Press the weights directly overhead, rotating your wrists as
99
you
lift, until your arms are straight, then lower them back to the start.
Why It’s a similar lift to the straight overhead press, except your wrists
rotate as you move the weights – and it’s this added movement that will
fire up even more muscle fibres.
2B Upright row
How Stand tall holding a pair of dumbbells in front of your body with

straight arms. Keeping your chest up and leading with your elbows, row the
weights up until your hands reach chin height. Lower back to the start.
Why Building bigger shoulders means you also need to work your traps,
which is what this lift does brilliantly. Don’t go too heavy at first – it’s better
to perform quality reps than max-weight ones – and never jerk the weights
up and down.
3A Front raise
How Stand tall holding a pair of dumbbells in front of your body with

straight arms. Keeping your chest up and arms straight, raise the weights in
front of you to shoulder hit. Lower back to the start.
Why This lift hits the front of your shoulders predominantly and, as with all
shoulder moves, make sure you are controlling the weight at all times – it
should never be controlling you. You can’t add muscle if you’re injured.
3B Shrug
Sets 4 Reps 10 Rest 60sec Tempo 2010 Power Stop K2798-36 Z…

400 99
How Stand tall holding a dumbbell in each hand with straight arms.

Keeping your chest up, core braced and arms straight, shrug your
shoulders. Pause at the top, then lower the weights back to the start.
Why It’s another great move for bigger traps, and the best thing about this
move is that you can go heavy because its range of motion is so short. Keep
everything tight and shrug the weights up powerfully to make it more
effective.
Week 2
Progress this working by adding two reps to every set of every exercise.
1A
Overheard 4 12 0sec 2010
press
1B Lateral 4 12 60sec 2010

raise
2A Arnold 4 12 0sec 2010

press
2B Upright 4 12 60sec 2010

row
3A Front 4 12 0sec 2010

raise
3B Shrug 4 12 60sec 2010
Week 3
Add an extra set in the third week, but drop the reps back down to 10 per
set. Take an extra second to lower the weights in the press exercises, and
pause for one second after lifting the weights for the other four exercises.
1A
press

raise

press

row
3A Front 5 10 0sec 2011

raise
3B Shrug 5 10 60sec 2111
Week 4
Repeat the sets, rest and tempo from week three, but add two more reps.
1A
press

raise

press

row
3A Front 5 12 0sec 2011

raise
3B Shrug 5 12 60sec 2111
NUTRITION TIPS
When you’re exercising this hard you need to make sure you’re giving your
body enough fuel to both complete the workout and repair itself Power Stop K2798-36 Z…
afterwards. That means
Get eating a balanced
Road Trip Ready diet, ideally of home-cooked 889
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We’re sure you’re well aware that protein plays an important role in
building muscle and you may think you should eat more of it while
following this dumbbell workout plan. When we asked dietitian Susan Short
how much protein you should eat each day to build muscle, she said 1.2-2g
per kg of bodyweight a day, an increase on the 0.8-1.2 per kg of bodyweight
a day that’s recommended for everyone. Before mixing up a protein shake,
try to keep a rough tally of what you’re eating because you may well find
you’re hitting the requirements already – typical diets in the UK and US
skew protein-rich already.
Short also recommended eating a 15-20g portion of protein reasonably

soon after your workouts, but don’t rush – there’s no need to choke down a
chicken breast before you’ve showered.
Don’t let the importance of protein make you neglect carbs. Short
explained that your body will use protein for energy instead of rebuilding
muscle if you aren’t getting enough carbs. And, of course, eating a variety
of fruit and veg will supply the micronutrients and vitamins needed to build
muscle and help your body cope with the demands this plan places on it.
If you need some direction, take some ideas from this muscle-building
meal plan, and our guides to what to eat before a workout and what to eat
after a workout – you may be surprised how much protein you can cram
into a healthy meal.
Joe Warner
Joe Warner worked for Men’s Fitness UK, which predated, and then shared
a website with, Coach. He was a staff writer from 2008 to 2009, then
deputy editor until 2013. He returned as editor of Men’s Fitness UK from
2016 to 2019. He is currently group editorial director of IronLife Media and
editorial director of the New Body Plan.
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Dumbbell Workout Plan - Build Muscle at Home in Four Weeks - Coach

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Dumbbell Workout Plan - Build Muscle at Home in Four Weeks - Coach

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31/8/22, 18:23 Dumbbell Workout Plan: Build Muscle At Home In Four Weeks | Coach

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This four-week, four-times-a-week training plan is guaranteed to get results

THE DUMBBELL WORKOUT PLAN EXPLAINED

Here’s the theory behind your four-week dumbbell workout plan.

1. Body part splits

2. Dumbbell workout structure

1A Floor press – Sets 4 Reps 10 Rest 0sec Tempo 2010 Advertisement

1B Hammer bent-over row – Sets 4 Reps 10 Rest 60sec Tempo 2010

That translates to the following in practice.

1. 10 reps of the floor press

This approach is fantastic for building muscle faster because supersets

3. Dumbbell workout variables

Tempo is represented by four numbers, which relate to the four phases of

THE DUMBBELLS YOU NEED FOR THIS WORKOUT PLAN

That’s dumbbells, plural, because this is a full-body plan and your

These modern marvels typically cost several hundred pounds, which is

Today’s Best Deals On Selectorised Dumbbells

No price information CHECK AMAZON

HOW TO WARM UP FOR YOUR DUMBBELL WORKOUT

1. Static hip flexor stretch 30-60sec each side

DUMBBELL WORKOUT 1: CHEST AND BACK

(Image credit: Danny Bird. Model: Shaun Stafford)

(Image credit: Danny Bird. Model: Shaun Stafford)

(Image credit: Danny Bird. Model: Shaun Stafford)

(Image credit: Danny Bird. Model: Shaun Stafford)

3A Wide dumbbell press-up

(Image credit: Danny Bird. Model: Shaun Stafford)

Why Placing your hands in a wider position reduces the involvement of

(Image credit: Danny Bird. Model: Shaun Stafford)

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

Exercise Sets Reps Rest Tempo

1A Floor 4 12 0sec 2010

2A Dumbbell 4 12 0sec 2010

2B Reverse 4 12 60sec 2010

3B Renegade 4 12 each side 60sec 2010

Exercise Sets Reps Rest Tempo

1A Floor 5 10 0sec 2010

2A Dumbbell 5 10 0sec 3010

2B Reverse 5 10 60sec 2011

3B Renegade 5 10 each side 60sec 2011

Power Stop K2798-36 Z…

Week 4 with a Brake Upgrade $

Exercise Sets Reps Rest Tempo

1A Floor 5 12 0sec 2010

2A Dumbbell 5 12 0sec 3010

2B Reverse 5 12 60sec 2011

3B Renegade 5 12 each side 60sec 2011

DUMBBELL WORKOUT 2: ARMS

(Image credit: Danny Bird. Model: Shaun Stafford)

How Stand with dumbbells by your sides and palms facing forwards.

(Image credit: Danny Bird. Model: Shaun Stafford)

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

(Image credit: Danny Bird. Model: Shaun Stafford)

(Image credit: Danny Bird. Model: Shaun Stafford)

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

Why The key to making this an effective triceps-building move is to make

(Image credit: Danny Bird. Model: Shaun Stafford)