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Dumbbell Workouts – Are you a 'rivethead'?

Posted Aug 31 2011 8:45am

Maybe the creator of the dumbbell had a sense of humor when he named it so? Who knows? Or else they wouldn't given it a name such as this one, now would they?

Maybe it's fair to call the people who like working out as 'rivetheads' while the intelligent ones are those who get an excellent education in an Ivy League school and make loads more when they graduate.

While this stereotyping might seem to be acceptable, there's more than meets the eye actually because being able to maintain a exercise routine not only reflects the good habits that you have cultivated in your life but also how smart you really are, in wanting to live longer.

And it does require a certain degree of intelligence to use a set of dumbbells, as ironic as that sounds.

Free Weights

While there are several ways to get into shape, perhaps one of the most popular ways amongst the lot is to use free weights of which dumbbells are of the most popular type.

At least, most people who wake up one day and decide to take working out seriously, will have to, sooner or later, use free weights to burn fat into muscle. Of course, a doctor's recommendation will be required and once you do get a sign off, you can start off with just a pair of dumbbells.

(No, you don't need any fancy equipment nor do you need to purchase a costly gym membership either. Read more at this link .)

While Arnie did attend the gym for his daily workouts, it was a requirement that he had to fulfill as a pro bodybuilder, and if you're just starting off, creating a home gym should suffice. (Here's a link to his workout that got him into the bodybuilding history books.)

For the most part, he advised people to do 3 sets for each exercise while doing 8 to 10 reps per set for upper body exercises and 10 to 12 reps per set for lower body exercise. This applies to people who might be starting off with dumbbell workouts for the first time as well…

Just one more thing: if you're not very nimble with dumbbells , it's better to start off in the gym with a spotter before you turn your home into a gym. Trust me – injury can strike at any time if you don't execute reps correctly.

However, if you are confident enough to workout from home, Youtube videos aren't so bad in helping you perform exercises the right way, while NOT FORGETTING to warm up first.

So, let's look at a sample workout that you can use to start working out with dumbbells.

Dumbbell Workouts – A Sample Workout

1. Monday

a. Dumbbell bench press
Warm up 1 x 15 reps (use a lighter weight for this one)
3 sets of 8 reps

b. Incline dumbbell press
3 sets of 8 reps

c. Dumbbell squats
4 sets of 10 reps

d. Alternate dumbbell curls
3 sets of 12 reps

e. Dumbbell Pullover
3 sets of 12 reps

a. Arnold press
Warm up 1 x 15 reps (use a lighter weight for this one)
3 sets of 10 reps

b. Alternate front dumbbell raises
3 sets of 12 reps

c. Dumbbell rows
3 sets of 10 reps

d. Dumbbell stiff legged deadlifts
3 sets of 12 reps

a. Dumbbell deadlifts
4 sets of 12 reps

b. Incline dumbbell press
3 sets of 10 reps

c. Dumbbell Lunges
3 sets of 12

d. Alternate dumbbell curls
3 sets of 12 reps

e. One arm dumbbell extensions
3 sets of 12 reps

At the end of this workout, do 4 sets (15 repetitions) of stomach crunches.

In Closing

Sooner or later, you'll understand why it's so dumb in not picking up a pair of dumbbells…

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