Dumbbell Exercises : Muscle Building

Dumbbell single arm exercise - holding the dumbbell place one hand and kee on the bench, use your upper back muscles to pull the dumbbell up towards your hip and pause then slowly lower the dumbbell back down again. Repeat in sets.

Another dumbbell training technique

Do your exercises in sets of 10 building up over the weeks to 20, keep a count of how many sets you do. Aim for 100 in the first month and build this up over the weeks ahead, start off with one set of weights per bar.

Add extra weight once you reach 100 reps and start again from your lowest number. Keep the bars equally balanced. Don’t overdo it, take a day off midweek and weekend.

Arm curls from side to chest, Lifts from shoulder upwards and extend the arms, lie on your back arm outstretched crucifix and lift above your head, Arms at shoulder and push upwards, Leg raises, legs straight, lift, 6 inches, open, close, repeat do not lower to ground until end sit ups. The routine takes about 30 minutes doing 120 reps in total.

So its 20 of each rep you are aiming for with a max of 6.8 kilos per bar when you reach your 100 reps per exercise target.

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