Here’s the fourth instalment of home training with 2 dumbbells for all those who want to get started in the world of weights. Have you followed the steps of the previous three routines? Now we say goodbye to Training at Home with Dumbbells: Month 6.
Help for the exercises
Openings on a bench
*The image shows it with a bar but the same can be done with dumbbells
Squats with dumbbell between legs
*In the image it’s done with a bar, but it’s with dumbbells
* In the image, at the same time that the side lunge is done, the arms are curled. That should not be done. The arms are held down during the movement.
This next month we’ll practice Charles Poliquin’s triseries. He’s a well-known personal trainer who has created a host of workouts. In this case, we have adapted his tri-series training with a few minor modifications in the rest of the days, as we’ll not do it in cycles, as recommended.
Muscle failure is not sought in the first two exercises of the tri-series, but you have to be demanding with yourself and it should be tough. We’ll adjust the weights for this so that the last repetitions will be demanding, and in some cases we’ll have to weigh ourselves down to perform the most intense exercise.
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.
- Training at Home with Dumbbells. Month 1
- Training at Home with Dumbbells. Month 2 and 3
- Training at Home with Dumbbells. Month 4 and 5