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This workout is going back to the basics, using dumbbells to focus on building muscle and boosting your metabolism.
To start out, you'll do a bodyweight warm-up that will help better prepare you for the actual workout.
With that being said, the first exercise in the warm-up is the T-Squat.
From here you will immediately go into a Downward Dog Push up. To get in proper position for this exercise, place your hands and toes on the ground and pike your hips up toward the ceiling. Next, drop you hips down and stretch through the abdominals and then back up. Repeat this six times.
Next, you'll go into the Stick-up exercise.
After that exercise go right into the Sumo Squat exercise.
Once you have finished that exercise you will go immediately into a X-Crawl exercise.
Next up in the warm-up is the 1-Leg Romanian Deadlift.
The last exercise in this warm-up is the Close-Grip Push-up. To get in position, place your hands shoulder-width apart and keep your elbows tucked into your sides.
Rest for 30 seconds, repeat the circuit one more time and then you're ready to begin your workout.
Okay, so now that you've got the bodyweight warm-up out of the way, you're ready to start the workout.
To begin, you'll pair dumbbell Presses with dumbbell Squats, or alternatively you can do barbell chest presses and Snatch Grip Deadlifts. Just be sure to use either of the presses and either of the lower body exercises in this superset.
For the flat chest press, simply lean back on the bench and press the DBs up and out and down and in.
Immediately following all your reps for the press, hold the DBs at your sides, push your hips back, while keeping your back flat, and then squat down and drive up.
For the barbell press, place your hands just inside of the rings and tuck your elbows into your sides as you lower the bar to your chest and then pushing the bar back up. With your hands slightly narrower and tucking your elbows in, you are effectively taking a lot of the stress off of your shoulder joint, and placing more stress on your shoulder muscles and tricep muscles.
Make sure that when you do deadlift, that you are using full sized plates, otherwise it requires you to go down further and most likely lose your form. In this exercise, you will place your hands outside of the main rings on the bar. Squat down and keep your back flat and chin up, bring the bar up while keeping the bar close to your body.
With the wide hand position, it will be a little more difficult for you to hold a lot of weight, so you won't be able to lift as much as you normally would, but it will also remove some of the risk of injury.
In the second superset of this muscle building workout you will pair dumbbell incline press with dumbbell rows.
Once you've completed all your reps the for the incline press, then immediately go into the rows.
In this final superset of the workout, you will pair two bodyweight exercise, push ups and inverted rows.
With the push ups, we're adding a slight twist to make them a little more difficult. So, perform a regular push up, however, when you are in the bottom position, pause for one second and then push up and repeat.
This is a great way for beginners to improve their push up strength.
For the inverted rows, this time you will use an underhand grip.
Now, that's the end of this muscle gaining, metabolism boosting strength portion of the workout. And by the end you should be feeling an incredible arm pump. From here, you'll finish off your workout with interval training.
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thefatburningdiet 2 years ago
IS THIS THE ROUTINE U DO 4 UR CONTEST?
dda030582 2 years ago
thanks appreciate it
yarub123 2 years ago
thanks
cordy19 2 years ago