front squat with dumbbells

Welcome to the Mens Well being Dumbbell Membership, your new weekly plan for a fitter, stronger physique utilizing simply two dumbbells.

With exercises lasting 20-40 minutes, designed so as to add lean muscle mass, develop health, and construct energy, your weekly dose of dumbbell goodness decreases by the week.

You’ll be able to come again to take a look at week one, two, three, 4 or 5 or simply get caught into our newest provide under.

New this week

This week we’re persevering with with our push/pull/decrease strategy. Divide the work into motion patterns and muscle teams so that every session permits us to enlarge and stimulate the working muscular tissues with laser-like precision and depth. First, focus effectively on the decrease physique; hitting the largest, heaviest strikes early within the week whilst you’re nonetheless recent. After 24-48 hours of restoration, transfer on to the push session, the place your efforts might be rewarded with some critical muscle pumping in your chest, shoulders and triceps. Shut out the week by hitting your again, biceps and core by including dimension to your body and stretching your sleeves for a sculpting and imposing physique.

After this week we might be transferring to a repeat and beat section, the place we’ll purpose to destroy our earlier rep scores, guaranteeing progressive overload and muscle progress, so this exercise is designed to determine one other set of baseline scores. With that in thoughts, ensure you maintain correct observe of your reps, units, and weights always

Tip for coaches: The hole between strikes/rounds is the proper time to shortly jot down your scores, earlier than transferring on to the subsequent problem. This may assist you keep centered on the job at hand whereas providing you with sufficient respite to keep up your peak type.

First day (V6/D1)

After a radical warm-up, seize your dumbbells, set a countdown to half-hour, and work your means via as many high-quality rounds of the next circuit as attainable. Relaxation if essential to maintain your type on level, however push your self exhausting if you wish to see outcomes.

On the finish of every spherical, notice what number of reps you probably did for every motion, making a run rely for all the exercise. Maintain it protected, we’ll check with your rating within the coming weeks.

1. Entrance squats x 10-15

Wipe the dumbbells on the entrance of the shoulders (A). From right here, come down right into a entrance squat, pushing your hips again and bending your knees till your thighs are parallel to the ground (b), earlier than ascending explosively. Maintain these dumbbells secured excessive, with a robust, straight torso all the time.

leg, human body, shoulder, human leg, elbow, standing, joint, chest, knee, facial hair,

2. Reverse Lunge x 10-15 (every leg)

Drop the dumbbells to your sides (A). Nonetheless preserving your chest lifted, step again with one leg, bending your entrance knee till your again knee touches the bottom (b). Explosively rise up, cease and repeat with the opposite leg. Alternate forwards and backwards.

Romanian deadlift

3. Romanian deadlift x 10-15

Stand with dumbbells at your sides, toes shoulder-width aside (A). With a slight bend within the knees, push the hips again and slowly decrease the kettlebells to the ground (b), pinching the shoulders again and preserving the again flat. Whenever you really feel a deep stretch in your hamstrings, cease and explosively return to the standing place.

dumbbell deadlift db

4. Dumbbell deadlift x 15-20

After your final Romanian deadlift, change to traditional deadlifts to maintain the “celebration” transferring. With a number of knees bent, decrease the kettlebells to the ground (A). Interact your lats and stand upright, pushing the bottom off together with your toes, preserving your chest up and black flat all the time (b). Carry them again to the bottom and repeat. Keep away from extreme rounding within the decrease again and maintain the form tight all through.

Second day (S6/D2)

As with day one, do a full warmup and work your means via as many rounds as attainable in half-hour, noting your efforts as you go.

iso floor press

1. Piston Flooring (or Bench) Press x 20-24 (whole reps)

Lie in your again with knees bent and toes flat on the bottom. Press the weights above you, locking your elbows (A). Slowly decrease a dumbbell till the again of the arm touches the ground (b). Maintain the other arm locked all through and pause there earlier than explosively urgent once more. Alternate arms, preserving one arm locked whereas the opposite is working. When you have entry to a bench, use it.

Weights, exercise equipment, overhead press, shoulder, physical fitness, barbell, arm, standing, joint, sports equipment,

2. See Noticed Press x 20-24 (Complete reps)

Rise up and explosively press each dumbbells overhead till your arms are totally locked. Decrease one bell to your shoulder whereas preserving the opposite pinned above your head (A). Explosively push again up, now decrease your different arm (B). Alternate like this, preserving one bell mounted above your head whereas the opposite is working.

compression exercises

3. Hindu push-ups x 15-20 reps

Assume a lifting place. Then push your hips as much as the sky (A)and flex your elbows, decreasing your nostril to the bottom between your fingers earlier than shifting your weight ahead. Push off the bottom till your hips are on the ground and your torso upright (B). Reverse this motion and repeat, discovering a rhythm.

4. Burpee over bells x 10

arm, abdomen, leg, muscle, human body, knee, press up, chest, kettlebell, physical fitness,

Stand together with your bells on the ground close to your toes, step again, and hit the deck in a push-up place. Decrease your physique till your chest touches the ground (A). Rise up and forcefully leap over the dumbbells (b) driving via the hips when taking off. Land and instantly drop to the bottom and repeat. Dumbbells make you accountable for the peak of every leap.

Third day (S6/D3)

Once more, do a full warmup and work your means via as many rounds as attainable in half-hour, noting your efforts as you go.

1. Excessive Pull x 6-8 reps

high dumbbell pull

Stand with dumbbells at your waist, in entrance of your physique. (A) Maintain your torso pulled ahead barely earlier than explosively returning to a standing place and pulling the dumbbells in direction of your chin, pushing your elbows up and again (B). Slowly decrease your again all the way down to your waist beneath full management. Merely keep away from dropping the dumbbells at your waist to construct extra muscle and keep away from damage. In case your dumbbells really feel mild, keep away from the assistance of your hips and easily rise up and pull the weights as much as your chin.

Weights, exercise equipment, shoulder, overhead press, kettlebell, arm, dumbbell, physical fitness, standing, muscle,

2. Folded oars x 8-12

After the final excessive pull, lean ahead till your torso is almost parallel to the bottom and let the dumbbells hold slightly below your knees (A). Conserving his again flat, he rows each dumbbells towards his hips (b), squeeze your shoulder blades collectively and decrease your self beneath management to the beginning earlier than repeating.

bicep curls

3. Single Dumbbell Bicep Curl x 15-20

Drop considered one of your bells, seize the remaining bell with each fingers, preserving the palms of the outer heads dealing with one another (A). With minimal momentum, curl the dumbbell up till it’s beneath your chin (b). Squeeze in right here and drop the load beneath management, combating all of it the way in which. Full 20 managed reps.

plank passage

4. Plank Pull Throughs x 15-20

Assume a push-up place adjoining to a single dumbbell. Attain beneath your physique from the other aspect and seize your dumbbell (A). Pull it throughout to the other aspect, preserving the midline stiff all through (b). Change arms and repeat. Alternate like this for 15-20 reps.

Arm, leg, human leg, human body, sitting, elbow, shoulder, wrist, shoe, joint,

5. Butterfly sit-ups x 15-20

With legs bent and soles of toes collectively, lie down with fingers behind head (A). Contract your abs as you carry up and contact your toes together with your fingers (b). Reverse the motion, touching the ground behind your head with every repetition.