Nowadays, working out at home with the help of dumbbells is fairly common. Given the number of exercises that you can perform, and without the guidance of an instructor, it is essential to chalk out a routine. This FitnessVigil article aims to help you with the same.
Formulating a correct workout routine can be a daunting task. Hence, it is recommended that you should prepare and make use of charts that guide you in your daily exercise regime. Having said that, it is essential to know that different muscles need different set of exercises. In order to include drills for all types of muscles, it is advised to include combination of various exercises (compound exercises) that target different sets of muscles.
Dumbbells are available in various sizes and weights. Hence, you can buy a particular dumbbell size depending on the muscles you wish to tone and the amount of weight required for the same. Given below is a sample chart that may prove useful in your workout routines.
Exercises for Different Muscle Groups
You can always prepare you own chart suiting your requirements. Ensure that you consult a fitness expert before you create or modify any chart.
|Dumbbell Exercise||Number of Sets||Number of Repetitions|
|Warm Up||10 minutes||~~~~~~|
|Front Raise||1 to 2 sets||8 to 10 counts|
|Shoulder Press||2 to 3 sets||10 to 12 counts|
|Dumbbell Fly||2 to 3 sets||8 to 10 counts|
|Lateral Raises||2 sets||10 to 12 counts|
|Back Extension||2 to 3 sets||10 to 12 counts|
|Reverse Fly||1 to 2 sets||10 to 12 counts|
|Wrist Curl||1 to 2 sets||8 to 10 counts|
|Tricep Kickback||1 to 2 sets||10 to 12 counts|
|Lunges||2 to 3 sets||12 to 15 counts|
|Deadlift||1 to 2 sets||12 to 15 counts|
|Side Bend||2 to 3 sets||10 to 12 counts|
|Crunches||2 to 3 sets||12 to 15 counts|
|Leg Raises||2 to 3 sets||12 to 15 counts|
Just like a warm up is necessary before any exercise, it is important to cool down your body as well. Remember to take lighter weights in initial stages and later on increase the weight gradually.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.