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
Help with exercise
*The image shows the exercise being done with a bar, but it can be done with dumbbells.
*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.
One hand rowing
Squats with dumbbell between legs
Openings on bench
*In the drawing it is shown with a bar, but it can be done with dumbbells.
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.