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Title : Handlebars full body workout and body weight only at home or in the gym
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Handlebars full body workout and body weight only at home or in the gym

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Handlebars full body workout just and body weight at home or in the gym

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Short team? No problem! This full body workout with just body weight and weights to increase muscle mass, can be used at home or in the gym. You can also use this as a workout for muscle shake

This training aims to increase muscle mass and then build muscle, which is a type of full body exercises and requires a level of beginner training, which it is suitable for most people who have recently started training with bodybuilding or who want to make a change in your routine.

training 3 days a week are planned and possibly be done with 1 or 2 days off each other. The necessary equipment is your body weight and a pair of dumbbells with an escort of weights depending on the characteristics of the athlete.

is a type of exercise that can be performed by both men and women.

More and more people are contacting us through our website or our social pages, demanding workouts to do at home or in the gym. For those who want to go a little beyond tone your body, and then trained not only to liberate Corps, a pair of dumbbells they are the first important step for creating increasing resistance, and achieve all the benefits of this type of training.

This full body workout at home or in the gym with only body weight and dumbbell, focuses on the use of heavy compound exercises, which maximizes the muscle gains with minimal equipment. This training can be run for an extended period. Until experiencing increases in strength and muscle mass, dig this routine!

Here are some of the key elements to maximize progress:

• Progression: Do not skip any series. Always push for all replicates of each series, with a good fit. When you get all the repetitions are recommended in the first set, then add weight to the series after! This means that if calls for 3 sets of 6 to 12 repetitions exercise and the first series can perform 12 reps, adding more weight to the next series, so they perform fewer reps, but with more weight.
• not energize muscle failure, since it is not expected.
• Power supply: you have to eat more if you want to increase muscle mass. If he does, he increases strength, but it will be very difficult to add muscle.
• Rest :. Any of the series between exercises, keep 1 or 2 minutes and a half of rest

A note for women: women can perform this exercise; We suggest a range of 10 to 15 repetitions for most of the series.

For this exercise will have to work 3 days a week on Mondays, Wednesdays and Fridays are the ideal days. Do not add more exercises in this training. Cardio can be done in the morning, in the days that do not train 10-15 minutes, or at the end of training with intense shots.

Monday

• Dumbbell Squat: 3 sets of 6-12 reps
• Dumbbell Bench Press: 3 sets of 6-12 reps
• rower arm with a man: 3 sets of 6-12 reps
• dumbbell curl: 3 sets of 6-12 reps
• extensions with weights sitting two weapons: 3 sets of 6 -12 repetitions
• Crunches: 3 sets of 10 to 25 repetitions

Wednesday

• Step Up dumbbell: 3 sets of 6-12 reps
• Cut the legs Tese dumbbell: 3 sets of 6-12 reps
• seated dumbbell Press: 3 sets of 6-12 reps
• Standing calf to a leg dumbbells: 3 sets of 10-20 repetitions
• shrug dumbbell: 3 sets of 10-15 repetitions
• dumbbell lateral curve: 3 sets of 10-15 repetitions

Friday

• dumbbell lunges: 3 sets of 6-12 reps
• Plant dumbbell press: 3 sets of 6-12 reps
• Pull up Socket large: 3 sets of 6-12 reps
• standing Hammer Curl: 3 sets of 6-12 reps
• dumbbell triceps extensions lie: 3 series 6-12 reps
• increased leg Lie face down on the floor: 3 sets of 10 to 25 repetitions

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