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bodybuilding mixed pairs

March 9th, 2010 admin No comments

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bodybuilding mixed pairs

Assuming you have only one pair of dumbbells, what exercises can I do for a full body work out? You can do tons of exercises and combine them with movements of body mass to see great results. Lets go over the first few years, then I'll introduce you to the workouts:

Chest

Push up Dumbbell Row – This is a chest and back exercise. Take two dumbbells and assume the push up position. And then do a push up. Lift the back and then a hand and lift up that armpit. Sure The back is straight. Attempting to stabilize the body. Return and repeat. Then perform another rep with the second hand. Pair it with a lower body push up.

Shoulders

Dumbbell Front Squat – See Saw Press – For the lower body and sloulders. Clean a pair of dumbbells up shoulder. Then squat, keeping back straight. Keep your chest contracted with ABS. Stand up and press the dumbbell on your head with the other hand bending slightly in the opposite direction. Return and repeat. Combine with the above exercise for a complete service.

Triceps

Dumbbell Close-Grip Floor Press – lie on the floor, back down. Place a pair of dumbbells close to the chest. Put the dumbbells close t each other and push them on your head to keep them connected.

Biceps

Body Weight Over Under Chin UPS – take a pull up bar with a mixed grip. Place the palm, each in the opposite direction. Pull up until the chin clears the bar. After a half-set, change the handles.

Forearm

Body weight Knuckle push up – These are regular push ups performed on the fingers. Tighten the fists and place them on the floor and do push ups. First try a surface softer, lest your fingers hurt. Good for triceps and chest too.

Back

Body Weight Chin Up – perform Pull up with such a grip both palms facing you. Pull upward until your chin clears and repeat. Good for the biceps too.

Abs

Dumbbell Crunch – Enter the position of a crunch and hold a dumbbell or two in front of you, and head. Make the undertaker while keeping the dumbbells in the same situation.

Legs

Body weight More Burpees – crouch and put his hands forward. Kick your legs if you are in a push up position. Then perform a job. Pull back to a crouch. Go skyward. Immediately drop to squatting position when the feet touch the ground. Repeat.

Workout

A superset is where you combine two exercises and perform them back to back with little or no rest between each set.

For the following pairs, perform sets of each exercise, followed by 30 seconds rest between each link.

Rest 1 minute, then move to the next superset:

Superset # 1:

Push Up Dumbbell Row 3×10
Dumbbell Front Squat, 3×10
Rest 30 seconds

Rest 60 seconds

Superset # 2:

Dumbbell Close Grip Floor Press, 3×10
More weight in chin ups, 3×5
Rest 30 seconds

Rest 60 seconds

Superset # 3:

Body Weight Knuckle Push Up, 3×5
Body Weight Up Chin, 3×3
Rest 30 seconds

Rest 60 seconds

Superset # 4:

Dumbbell Crunch 3×10
More bodyweight Burpees, 3×10
Rest 30 seconds

Skip to cardiovascular collapse or

If you’re really serious about getting into shape with Dumbbell training, then you need the right program. The best one out there is Turbulence Training, developed by Craig Ballantyne.

For more information on this amazing program, check out my blog, ShahTraining.com.

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