There is no quick fix for growing muscles in the gym, it’s a process that takes time. Similarly with burning fat. And finding the time to fit in multiple workouts per week can be hard to sustain, especially with a family or hectic work commitments.
But experts at Barbend have found that by doing a pretty extensive workout routine once per week, people can do both.
Eric Bugera a personal trainer at Barbend , has put together a comprehensive workout strategy using just dumbbells and body weight that hits every muscle group in just one session.
He laid out his one-day-a-week workout plan, which includes high-intensity exercises that will burn fat and build muscle all at as soon as.
Incline dumbbell press — three sets of six-eight reps
Muscles used: Chest, shoulders, triceps.
The incline dumbbell press is a great compound exercise with regard to targeting your upper chest (pectoralis major), the front of your shoulder blades (anterior deltoids) as well as your own triceps at the back of your arms.
To do this exercise, set up a workout bench to about 30 or 45 degrees plus sit down holding the dumbbells upright on each of your own thighs. Lay down and hold the particular dumbbells shoulder-width apart over your upper body with a slight bend in your elbows. Slowly control the weights down in order to your chest and extend your elbows to bring the weights back again up to the top to perform a full rep.
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Goblet squats : three units of six-eight reps
Muscles utilized: Legs, bum, calves, abs, back
The goblet squat provides great bang for your buck, as it hits several muscle groups in one movement, including your quads, hamstrings, glutes (bum), plus the stabilising muscles in your back and abs.
To perform the particular exercise, stand with your own feet shoulder-width apart plus your toes pointed straight ahead and hold the dumbbell close to your upper body.
Keeping your back flat plus hips back, bend your knees so that your bottom goes just below your knees.
Use your ass and legs to push back up to a standing position to complete a complete rep.
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Pull-ups – three sets associated with eight-12 reps
Muscles used: Back, biceps, abdominal muscles.
The pull-up relies entirely on using your own bodyweight as the form of resistance and engages the back (latissimus dorsi), biceps plus core.
To do a pull-up, start simply by standing below the pull-up bar and with your palms facing away from you, place your hands slightly wider than shoulder-width apart on the bar. Lift your own feet off the floor so that you are handing through the pub, pull your shoulders back plus down and pull yourself up so your chin comes over the bar.
Then control your self back down towards the original hanging placement.
For beginners, hanging a resistance band from the club and looping your feet through it, will reduce some of the resistance and make the exercise easier in order to do if you are struggling.
Dumbbell deadlift – three models of eight-10 reps
Muscles used: Bum, hip and legs, lower back, calves
The particular deadlift is a staple compound workout in weightlifting that can often become quite intimidating for beginners because it typically requires a barbell plus proper form.
However , using dumbbells may be the much safer and easier way to master the technique while still working your hamstrings, quads, glutes, and core.
In order to perform the dumbbell deadlift, hold a dumbbell within each hand with your own legs somewhat wider compared to shoulder-width aside. While keeping your hips back and chest up, bend the knees along with your back again flat plus lower the particular dumbbells more than your shins stopping just before touching the floor.
Return to a standing position, making sure in order to squeeze your glutes throughout the movement for a full representative.
Clod overhead press – 3 sets of six-eight repetitions
Muscle tissue used: Shoulders, triceps, upper back, upper body, abs
The clod overhead push works a plethora of muscles, with a focus upon the three main heads associated with the shoulders (the posterior, medial and anterior deltoids) as nicely as hitting your triceps, upper back, shoulders plus core.
To perform the overhead press, safely flex down and pick up a pair of hand weights, one in each hands.
Bend your own elbows therefore that you are bringing the dumbbells up to your body plus tuck your elbows into your body with your own palms dealing with each other keeping the dumbbells.
Push the particular weights upward so they are above your head and then manage these straight down to the starting place for the full rep.
