Training at Home with Dumbbells. Month 2 and 3

Training at Home with Dumbbells. Month 2 and 3

Here we bring you the second instalment of your dumbbell home training (Month 2 and 3), to get started in the world of weight lifting. Not attending a gym for lack of time, desire, resources or other means? Here’s the solution!

Routine for the 2nd and 3rd month

Info training at home 2nd 3rd month

Help with exercise

Bulgarian squats

Bulgarian squats
*The image shows the exercise being done with a bar, but it can be done with dumbbells.

Side lunge

Side lunge
*In the image, at the same time that the side lunge is done, there’s an arm curl. That should not be done. The arms are held down during the movement.

Romanian deadweight
Romanian deadweight

Heel lift
Heel lift

Bench press
Bench press

One hand rowing
One hand rowing

Military press
Military press

Alternate Curls
Alternate curl

Rear kick
Rear kick

Squats with dumbbell between legs
Squat

Openings on bench
Openings on bench

Deadweight

Deadweight
*In the drawing it is shown with a bar, but it can be done with dumbbells.

Routine guidelines

In the first month of training we relied on full-body routines, every day, ideal for starting on weights. Subsequently, we have introduced into the routine of these two months two days of torso-leg and a full body day.

The torso-leg routines are based on working one day the upper torso completely and another day the lower torso (see MONDAY and TUESDAY). Friday gets a full-body workout day.

Remember that these routines are for people who start at home, although they can be extrapolated without problems to any level. Simply increasing their intensity by increasing the loads, lowering the cadence or raising it, varying the rest, superserialising or modifying the routine based on these examples.

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Review of Training at Home with Dumbbells: Month 2 and 3

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Exercises - 100%

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About David Diaz Gil
David Diaz Gil
David Díaz Gil contributes with excellent articles in which he deposits the essence of his experience as well as scientific rigor.
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