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Strength

Dumbbell Body Makeover

Overview

Sometimes it's best to follow the KISS method: Keep It Simple, Stupid. And when in the gym-a place with machines and endless equipment-a KISS mentality can go a long way to simplify your approach to the body you want. That's the design of this workout. It sticks to just dumbbells to give your body exactly what it needs without all the confusion.

How to do this Workout

Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday.

Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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  • day 1 Workout A a
  • day 2 Rest
  • day 3 Workout A a
  • day 4 Rest
  • day 5 Workout A a
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
    • Strength
    • Sets
    • Reps/Time
    • Rest(s)
      • 2
      • Squat
      • Squat
      • 4
      • 20-25
      • 60
      • Sets : 4 | Reps/Time : 20-25 | Rest(s) : 60
      • 4
      • Dumbbell Row
      • Dumbbell Row
      • 4
      • 8-12
      • 30
      • Sets : 4 | Reps/Time : 8-12 | Rest(s) : 30
      • 5
      • Pushup
      • Pushup
      • 4
      • **
      • 30
      • Sets : 4 | Reps/Time : ** | Rest(s) : 30
** - as much as possible; @ - each side
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