If we want to be good at weight training in the gym and efficiently expose ourselves to various stimuli, we must be able to handle both bars, machines, pulleys and, of course, what concerns us today, dumbbells.
In this article we explain a full body routine that you can do only with dumbbells if these days you are going to go back to the gym.
We choose a fullbody routine since it can help us adapt to training very quickly since we work all muscle groups in a single session but without emphasizing too much on each of them. This allows us a quick recovery between sessions. training so you can perform this routine one or two weeks before starting with the first training to use.
Training design
exercise | series | repetitions | laugh | break |
---|---|---|---|---|
goblet squat | 4-5 | 8-12 | 2 | at least a minute and a half |
Romanian deadlift | 4-5 | 8-12 | 2 | at least a minute and a half |
15º incline press | 4-5 | 8-12 | 2 | at least a minute and a half |
rowing seals on incline bench | 4-5 | 8-12 | 2 | at least a minute and a half |
lateral raises | 4-5 | 13-20 | 0 | at least a minute and a half |
The training design is straightforward: one exercise per movement pattern and one deltoid head isolation exercise that runs out of little stimulation.
Where are the lateral raises we could put or add a bicep curl and a tricep extension. If we do this training two or three times a week, we could rotate the exercise at the end.
Remember that although the ranges of series and repetitions are flexible, the intensity of the effort that we print in each series is not so. In the first four exercises we look for an RIR 2, or what is the same, choose a weight that allows us to reach the last repetition feeling that we could have only done two more repetitions.
In the last exercise, on the other hand, regardless of whether they are lateral raises, biceps or triceps, the RIR is 0, that is, we are on the verge of muscle failure.
Finally, regarding rest, the reasonable minimum that we should rest is a minute and a half. Obviously if we need to leave in two minutes or even longer, we do. Get enough rest to be able to perform with guarantees in the next series.
Goblet squat
The goblet squat is going to be our dominant knee exercise for our quads.
Thanks to the position of the dumbbell, our center of gravity remains aligned behind the balls of our feet, which allows us to perform the movement keeping the torso vertical and reaching great depth.
By holding the dumbbell in this way we are also able to reach a great depth without requiring a great dorsiflexion of our ankle.
Romanian deadlift
Second we have the Romanian deadlift, which is going to be our dominant hip exercise for our hamstrings.
We must differentiate this movement from other variants of the deadlift where if we were using a bar it would rest on the floor in each repetition.
In the Romanian deadlift We seek to perform a hip hinge where the knees without being locked do not participate in the movement. With this we achieve an exercise that significantly emphasizes the work on the hamstrings through an eccentric contraction.
Inclined press 15º
As for torso exercises, we have the dumbbell press as a pushing exercise.
We have opted for a gentle incline to achieve a balanced stimulus between the pectoral and the anterior deltoid. The triceps would be the third muscle group involved in this movement.
The good thing about using dumbbells in the movement is that you are they allow us to reach more depth than if we used a bar. This translates into a greater stretch of our pectoral.
Rowing seals on incline bench
In second to last place we have the seals row with dumbbells on the incline bench, our horizontal traction exercise.
We have chosen this exercise because in addition to stimulating the latissimus dorsi and biceps, It also does so in the posterior deltoid thanks to the emphasis we give to the shoulder extension gesture.
Observe how in the video the movement is not vertical but pendular. This helps to emphasize that shoulder extension gesture that we discussed.
Lateral raises
Finally we have the accessory exercise that we mentioned at the beginning and that we can rotate with a bicep curl or tricep extension.
Lateral raises are the basic and essential exercise for the lateral head of our deltoids. Remember that the movement must be done with the elbows slightly bent. Very slightly, just enough not to be blocked.
The movement ends at around 90-120 degrees of shoulder abduction, that is, in parallel or a little higher.
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Images | iStock
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