An integrated approach to the main task will help you quickly and efficiently achieve the desired result. For beginners, the main thing to remember during classes is that it is not quantity that is important, but quality. Also, it will not be superfluous to think about the diet.
Home study program
It will be advisable to carry out home workouts with dumbbells. It will be built on the principles of a simple basic program. This comprehensive workout of all muscle groups will be included in one lesson.
The proposed exercises, if you start from scratch, are recommended to be performed with more weight, but with fewer repetitions. This is due to the fact that the program is presented for athletes who train regularly.
Lesson 1
Dumbbell Shrugs - 8-10 reps in 2 sets.
Lunges on one leg - 10-12 reps in 2 sets.
Standing dumbbell press - 10-12 reps in 3 sets.
Dumbbell Squats - 8-10 reps in 3 sets.
Push-ups - a maximum of 2 sets.
Dumbbell bench press - 10-12 reps in 3 sets.
Pull-ups (alternating grips) - the maximum amount in 2 sets.
Dumbbell Rows - 12-15 reps in 3 sets.
Session 2
Lifting dumbbells in front of you - 12-15 reps in 2 sets.
Side Dumbbell Raises - 12-15 reps in 3 sets.
Dumbbell Deadlift - 8-10 reps in 3 sets.
Reverse push-ups - a maximum of 2 sets.
Breeding dumbbells lying down - 10-12 reps in 3 sets.
Pull-ups (alternating grips) - maximum 2 sets.
One-arm bent-over dumbbell row - 12-15 reps in 3 sets.
Triceps Dumbbell Curls - 10-12 reps in 3 sets.
Explanations for the training program
You can pump up at home according to the presented program by training 3-4 times a week. Classes should be alternated with each other.
Each workout lasts about 40 minutes.
Do a light warm-up before starting your activity. This will prepare your muscles for the main load. This will allow you to avoid all sorts of injuries. The lesson should be finished by stretching the muscles. Warm-up exercises can be found online and viewed online.
The abdominal muscles must be pumped at the end of the session or on rest days. This approach will allow you to achieve the desired result in a short time.
When conducting a workout, the exercises of this complex are recommended to be performed in pairs. For example, after lunges, you should rest literally 10 seconds and switch immediately to shrugs. After completing them, the rest should take 30-40 seconds. Then again you need to return to lunges and repeat the set.
The proposed method reduces the duration of training and increases its effectiveness. In addition, the exercises are selected so that all muscle groups are involved: triceps, biceps, latissimus dorsi and pectoral muscles.
