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Fitness
   

The Fastest Plan For More Muscle

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The biggest obstacle between you and the body you want might come from an unexpected source: your gym. That’s because crowds can slow your workout – and your results. Don’t waste another minute. This fat-burning, muscle-building workout requires only a single set of dumbbells and an adjustable bench. The order in which you perform the exercises – along with the number of reps for each – allows the same pair of dumbbells to challenge each muscle equally. The upshot: There’s never been a simpler way to chisel a better body.

Directions
Perform each workout (A, B and C) once a week, resting at least a day between sessions. Within each workout, alternate sets between exercises of the same number (1A and 1B, for example), until you complete all sets in that pairing. (In other words, follow a set of the first exercise with a set of the second exercise.) Rest 1 minute between 1A and 1B, but perform exercises 2A and 2B back-to-back, with no rest. 
After you’ve done a set of each exercise pair, rest for 1 minute and then repeat the cycle until you’ve completed all the prescribed sets.

Workout A

1A. Dumbbell Chest Press
(3 sets of 8 reps)
Lie on your back on a flat bench and hold a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, pause, then push them back up to the starting position.

 


 

1B. Dumbbell Bent-Over Row
(3 sets of 12 reps)
With a dumbbell in your right hand, place your left hand and left knee on a flat bench. Keep your back flat and let your right arm hang straight down, with your palm facing in. Pull your arm up to the side of your chest by bending your elbow. Pause, and return to the starting position.

 


 

2A. Dumbbell Incline Press
(2 sets of 15 reps)
Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest, with your arms straight and your palms turned towards your feet. Lower the dumbbells to chest level, and then press them above your chest, back to the starting position.
 

 

2B. Dumbbell Squat
(2 sets of 15 reps)
Holding a pair of dumbbells at your sides, stand with your feet just beyond shoulder-width apart. Push your hips back and squat as deeply as possible, keeping your lower back naturally arched. Push back up to the starting position without rounding your back. Remember that your upper legs should be at least parallel to the floor, or even lower.

Workout B
Workout C

 



READER COMMENTS
(Comments may take up to 15minutes to appear)
great idea for non-wasting time workout..simple but brilliant..thx guys

Weight training is cenltiray a good thing to incorporate into your regime to get over a weight loss plateau. I would suggest that you meet with a trainer for a weight program specific to your goals, especially if you haven't done any weight training. Ideally you should bring the trainer into your home so he/she can see your new equipment. If meeting with a trainer is out of the question, I suggest you read up on proper form before you start. You can do more damage than good if you don't use the proper technique. Especially if you're using free weights (i.e. dumbells). The easiest way to start a weight lifting program is to use machines designed to force the proper form (such as Hammerstrength and Nautillus).Assuming you know the proper form and function based on your new equipment, you should shape your routine around your goals. If weight loss is your primary goal then you're going to want to incorporate light weights and a high number of repetitions (or reps ). For example, if you're doing squats, you should set up a light weight (which varies by sex, fit level and other factors) and do three sets of fifteen to twenty reps. You should feel weak but you should not go to the point of muscle failure. The only other recommendation I have for you is to try pilates or yoga as well. I have a friend who hit a weight loss plateau and then lost an additional 30 lbs by incorporating pilates into her workout. It is very low impact but surprisingly difficult. Good luck!

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