Dumbbells and resistance bands are two of the most versatile, easy-to-use, and effective pieces of workout equipment that allow us to perform myriad exercises from the upper to the lower body. However, if you want to utilize them, you need a well-designed workout program.
In this article, I’ve shared the best weekly dumbbell and resistance band workout routine that will allow you to train in an organized way and help you achieve the best results over time.
Whether you’re a male or female, beginner or intermediate, if you need a simple and effective workout program that involves resistance band and dumbbell exercises, this can be greatly helpful.
Warm-up: Perform some cardio exercises to increase your body temperature and oxygen flow. For example, you can do bodyweight pushups on Chest Day, squats on Leg Day, and mountain climbing before training abs to elevate your heart rate and prepare your muscles for resistance exercises.
Reps and Sets Range: I’ve kept the reps and sets to standard numbers, which are three for sets and 10-15 for reps.
Rest between sets: The rest time depends on your fitness level and goal. However, I suggest resting for less than a minute for endurance training, 1-3 minutes of rest for muscle-building goals, and 2-4 minutes of intervals during strength workouts.
Superset Pairs: Superset is a time-efficient workout split that involves performing exercises in pairs. Usually, it includes training two antagonist muscles together to get more work done in less time. It can be challenging but will help you take your fitness to the next level.
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program.