1 arm dumbbell row

You can have one cheat day per week only. You will use a rep goal style of training within this.

One Arm Dumbbell Row Deltoid Workout Rear Deltoid Exercises Deltoids

Water only no diet sodas or juices.

. During this program do not drink diet sodas or juices just water. 1 12 servings Guidelines. Pick a weight you will get good burn from 70 of the way through the set. The following is your 3 Weeks To Lean Workout Plan.

Incline biceps curls are usually performed with lighter weight compare to regular biceps curls and by sitting on the incline bench holding the dumbbells close to the body with elbows tucked in then performing a full curl. Dumbbell Floor Press 2 8 - 12 7. Dumbbell Rear Lunge 4 8. Dumbbell Stiff Leg Deadlift 4 8 - 10 2.

Depending on the amount of time you have each week and your preferred training style this dumbbell-only workout can be run as a full body routine push-pull-legs hybrid or as a full on bro split. With an adjustable bench positioned at a 45-degree angle one could perform incline biceps curls with dumbbells. Incline Dumbbell Bench Press 3 8 - 12 4. Dumbbell Lower Body Workout Exercise Sets Reps 1.

Seated Dumbbell Shrug 2 12 - 15 Day 4. Dumbbell Hammer Curl 2 8 - 12 6. Chest Supported Dumbbell Row 3 8 - 12 5. One Arm Dumbbell Row 4 8 - 10 2.

Dumbbell Shoulder Press 4 8 - 10 3.

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