Many people hope to build muscle through exercise, and many exercises also require the assistance of sports equipment. Dumbbells are a type of exercise equipment that is often used by everyone. The effect of muscle building with dumbbells should be good. So does everyone know how to carry out a dumbbell muscle building plan? Next, let’s take a look at the dumbbell and muscle-building plan weekly schedule!

Monday training target: chest + biceps

Breakfast: Whole wheat bread + a glass of milk + a handful of nuts

Lunch: A large bowl of rice + beef + chicken

Dinner: Large portion of noodles + broccoli

When doing chest and biceps exercises, it is best to use these movements to help everyone achieve the effect of muscle gain. First of all, we can use the incline dumbbell bench press. This exercise is very simple. You only need to adjust the back of the chair to make an angle of 30 degrees with the ground, and when doing this exercise, tighten your hips. The abdomen should also be tightened. Each time you do this exercise, you need to do one group of 8 to 12 times. You can do 3 to 5 groups every day, or you can increase the number according to your body.

Wednesday training target: back + abdomen

Breakfast: 2 boiled eggs + nut cereal

Lunch: rice + vegetables + whole milk

Dinner: Noodles and muscle-building powder

Single-arm dumbbell rowing can effectively exercise the muscles of the back and abdomen. When doing this exercise, the lower part of our back must be kept straight, and the waist must not twist casually. In addition, when we lower the dumbbell row, the shoulder blades open and straighten forward. Remember that the part where the force is exerted is to use the shoulder blades to retract and keep the action at the top for about two seconds. During the lowering process, To control the speed, the movements should also be done in groups of 8 to 12 times. Just do 3 to 5 groups every day.

Friday training target: shoulders + triceps

Breakfast: steamed eggs + Shaqima + banana

Lunch: BeefRows + Broccoli + Pasta

Dinner: Bacon and ham with staple food.

If you want to exercise your shoulders and triceps, you can use dumbbell presses. This exercise can be done standing or sitting. But the key point is that when the dumbbell is at the lowest point, it is best to have it at the same height as the two ears. When it is at its highest point, it is higher than the elbow and the ear. When doing this exercise, the forearm is perpendicular to the ground and moves up and down on the ground. When the shoulder sinks, open it back. Open, your elbows can be extended forward. This exercise is also performed 8 to 12 times per group, 3 to 5 groups a day.

If you want to build muscle through exercise, you not only need to do more exercises, but you also need to strictly follow the muscle-building diet every day. Only in this way can you build muscle in an all-round way.

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