Expert tip: To increase this intensity, if you do not have adjustable dumbbells, add a heavier band, do more reps, reduce the movement to create more time in tension, or return to the contracted position of exercise Am
Instructions: Include this dumbbell exercise in your weekly routine once a week. If you need a new program, do it twice a week with cardio on opposite days. Complete the exercises in Part 1 for Exercise Number, rest for 20 to 30 seconds between moves, and 30 to 45 seconds between sets. Once you have completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the trusset in Part 2, resting for 20 to 30 seconds between moves, 30 to 45 seconds. Will rest until 3 seconds between sets for a total set. Beginners should use 20 to 25 pound dumbbells, intermediate lifters can do 30 to 40 pound dumbbells, and advances can go 45 pounds or more.
The most effective dumbbell exercise of all time
Part 1: Dumbbell Superset
O single arm eccentric push press
Stand with feet shoulder width apart, hold dumbbells in the right hand with a neutral grip at shoulder height, bend at 90 degrees. Go down in a quarter squat, then burst, driving with legs to suppress dumbbell overhead. Pause, then slowly lower down to start the position. Complete 4-5 delegates, then switch sides.
B. Renew row of one leg with eccentric isometrics