Program Goal: Build Strength and Improve Body Composition
Target Gender: Male and Female
Workout Difficulty Level: Beginner to Intermediate
Equipment Needed: Sets of Light to Heavy Dumbbells
Day 1 – Chest and Biceps
Day 2 – Quads and Abs
Day 3 – Back and Triceps
Day 4 – Hamstring, Glutes, Calf and Abs
Day 5 – Shoulder and Cardio
Day 6 – OFF
Superset: This program is based on the superset scheme. Superset involves performing two exercises in a row with no rest between them. It is an excellent way to train more muscles in less time compared to other rep-set schemes.
Warm-up before lifting: It’s always best to perform a few cardio exercises, such as burpees, jumping jacks, high knees, and squat jumps to prepare your muscles for lifting dumbbells. Moreover, you can also do one warm-up set prior to working sets to increase muscle temperature.
Rest between supersets: 90 seconds to 2 minutes.
30 Minute Dumbbell Workout Plan Shape Your Physique
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