Dumbbell muscle building plan weekly

Dumbbells are the most common equipment in our fitness process and are also the ones we use most frequently. Dumbbells have a lot of fitness movements, so we need to make a systematic plan for the movements of dumbbells so that we can achieve more effective muscle building effects. Let’s take a look at the weekly schedule of dumbbell muscle building.

　　Monday and Thursday: Dumbbells bent over birds

　　Dumbbells bent over birds mainly exercise our chest, shoulders, back and arm muscles. When completing this movement, we We need to lie on the bench. At this time, we naturally hang our hands and hold a dumbbell with each hand. Before the movement begins, we take a deep breath, exert force on our arms and shoulders and back at the same time, pushing the dumbbell upwards until our hands and arms are straightened to form a straight line with our shoulders. At this time, it is like an open bird, and then retract the movement and start over.

　　Tuesday and Friday: Dumbbell bench press

　　At the beginning, we lie flat on the bench, and at this time we grab the dumbbell with both hands and put our hands on our chest position. When both hands and elbows are bent and held. At the beginning of the movement, we exert force on both hands and chest to push the dumbbell upwards until our arms are straightened, and then relax and put them back on our arms. This movement mainly exercises the muscles of our shoulders, chest and arms.

　　Wednesday and Saturday: Dumbbell weight-bearing squat

　　At the beginning, we hold a dumbbell with each hand and naturally hang it on both sides of our thighs. At the beginning, we squat downwards, while holding the dumbbell with both hands upwards and lifting them upwards, when we are When the body is upward, we retract our arms and arms to our original position. This movement can mainly exercise our arms, buttocks and leg muscles, and is also a relatively common basic movement.

The above is about the weekly schedule of dumbbell training exercises. If you can exercise appropriately every day according to this standard, it can exercise all the muscles in our body well and see effective muscle growth effects.

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