So, continue your workout with a superset consisting of heavy seated
dumbbell presses followed by light dumbbell shoulder presses.
Not exact matches
-- Reg Park advises that the first two exercises can be done with a super set — one set behind of
pressing behind the neck,
followed by a set of shoulder
presses with
dumbbells,
followed by a rest period.
Pump It Up Not rated yet push up bars warm up, then 5 - 10 sets dips next do seated alternate
dumbbell presses 5 sets heavy low reps.
follow up with abs leg lifts and scissors...
After 3 weeks, change the exercise slightly (move to an incline
press or a
dumbbell press) and
follow this same template for another 3 weeks.
The
following are some examples of exercises you can do with
dumbbells, most are isolation exercises but some are good to combine with other exercises (if you are aiming for a full body workout session) e.g.
dumbbell squat into shoulder
press or lunge into side raises or bicep curls etc..
But a better way to get all 3 areas of your chest is to do a regular 4 - to - 6 sets of 4 - to - 12 reps workout doing middle chest compound exercises like dips and flat barbell or
dumbbell bench
presses (which basically works your entire chest anyway)
followed by you doing chest isolation exercises for your upper and lower chest - for example...
They should also begin the workout with the bench
press followed by the
press with
dumbbells.
High Incline
Dumbbell Flye
followed by High - Incline
Dumbbell Press: 1 set to failure Moderate Incline
Dumbbell Flye
followed by moderate Incline
Dumbbell Press: 1 set to failure Flat Bench
Dumbbell Flye
followed by Flat Bench
Press: 1 set to failure
bent - legged deadlift with Olympic bar 2 x 8 - 10
followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg
press on angled leg
press machine 1 x 10 - 12
dumbbell bench
press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead
press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
Wednesday — 3 sets of 10 repetitions on each of the
following exercises: Incline
Press, 1 Arm
Dumbbell Rows, Deadlifts
For instance, if you are doing
dumbbell flyes
followed by bench
presses, reverse the order and do bench
presses first.
FIRST incline
press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10
dumbbell bench
press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench
press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench
press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench
press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm)
press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately
followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Pretty soon, our upper body workout started with flat barbell bench, incline barbell bench, and decline barbell bench
followed by all three positions repeated for
dumbbell pressing.