Beginner's Workout for 4 Days a Week

Dumbbells are the most accessible free weights so they’re the first most people tend to try, either in the gym or as part of a home workout. They’re also among the most versatile weights you can use, and even if you usually gravitate towards the barbell to tackle big lifts like the back squat, deadlift and bench press, there are plenty of reasons to make sure you also find time for dumbbell exercises.

“When using a barbell, your weaker side can get an easy ride,” says PT and Multipower ambassador Ant Nyman. “You can move the weight predominantly using your stronger side, meaning one side will always lag behind. Using dumbbells nullifies this problem because each side has to work individually, meaning you’ll develop strength and size evenly on both sides.

“The unstable nature of holding dumbbells also ensures that your stabiliser muscles have to work hard to keep you steady while you perform the movement. Without realising it you’ll be strengthening your core and other stabiliser muscles, which can help prevent injury.”

Dumbbell Exercise For Legs « Deficit Reverse Lunge »

set 1 : 15 reps

set 2 : 15 reps

set 3 : 15 reps

set 4 : 15 reps

Dumbbell Exercise For Legs « Deficit Reverse Lunge »

set 1 : 12 reps

set 2 : 10 reps

set 3 : 08 reps

Dumbbell Exercise For Biceps, Shoulders, Hips And Torso « Half-Kneeling Curl and Press »

set 1 : 12 reps

set 2 : 12 reps

set 3 : 12 reps

set 4 : 12 reps

Dumbbell Exercise For , Shoulders,  « Lateral raise »

 

set 1 : 12 reps

set 2 : 12 reps

set 3 : 12 reps

set 4 : 12 reps