Dumbbells - GamerBody

Dumbbell Workout

Last Update: 2/07/2022

Exercise

Sets

Reps

Rest (S)

Squat

1-3

5-15

30-60

Romanian Deadlift

1-3

5-15

30-60

Shoulder Press

1-3

5-15

30-60

Pull-Over

1-3

5-15

30-60

Chest Press

1-3

5-15

30-60

Chest-Supported Row

1-3

5-15

30-60

Skull Crusher

1-3

5-15

30-60

Biceps Curl

1-3

5-15

30-60

Calf Raise

1-3

5-15

30-60

Crunch

1-3

5-15

30-60

Workout Spreadsheet

track your progress

Home Fitness Equipment

what I personally use

Notes

1 set to positive/technical failure is all you need. If you feel you did not reach failure but stopped early, do another set. If you are just starting out, you may want to do additional sets to learn the movement over failure first.

Rep Tempo: 3-0-2-1 (3 second eccentric, 0 second rest, 2 second concentric, 1 second rest)

Goal is to hit minimum number of reps per set and add a rep each workout. If you don't reach the minimum, reduce weight. If you go over maximum, add resistance in the next workout.

Do as many reps as possible until positive failure (can't do another rep in good form). If you feel you did not properly reach failure, do one more set.

Legend

S: Seconds

BW: Bodyweight

DB: Dumbbells

RB: Resistance Bands

||: Or symbol

/: Pick one or use both.

R/L: All reps on right side, then all reps on left side. Start with weak side first and match with strong side.

Alt: Alternate left & right side. Once both sides are complete you achieved 1 rep.

The author and GamerBody LLC are not responsible for any injuries, illnesses, or death sustained from following the exercises provided on any media format. By following the contents and performing the exercises and/or workouts, you are responsible for any and all injuries sustained. Read More

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