Dumbbell Exercises That Suit Beginners
by Rick
Mitchell
zone3
The aim for beginners to weight training must be to lay the foundations
for the intensive workouts that their bodies will eventually be subjected
to. Obviously successful bodybuilding involves bringing together disparate
elements such as nutrition and rest but choosing the right exercises is
crucial. In this article we'll outline the dumbbell exercises that will
enable new bodybuilders to develop the general strength and body
conditioning needed.
Initially beginners should aim to complete two
sets of ten to twelve reps but after a few weeks, when you have developed
sufficient control and basic strength, experiment with one set of six to
eight reps to failure. This will maximize your muscle growth and give you
the impetus to move on to the next stage of development. Before long
you'll find the use of this single piece of equipment restricting, so
later in this series of articles we'll pull together a muscle boosting
program that utilizes other equipment to take you to the intermediate
level. In the meantime, get to work with these exercises in order to get
used to working your muscles.
Start off training four days per week
and work body parts on the following basis not forgetting to incorporate
rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings,
Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 -
Triceps, Chest, Abs
The exercises recommended for beginners are as
follows:
CHEST: Bench press, flyes
UPPER BACK: Prone reverse
flye, seated reverse flye, bent over row, pullover
SHOULDER:
Lateral raise, shoulder press, upright row
TRICEPS: Lying triceps
extension
BICEPS: Curl, concentration curl
FOREARMS: Wrist
curl, wrist extension
LEGS: Squat, leg curl, calf raise
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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