Muscle Fatigue w/Dumbbells Program (+Cardio)

Plan Details

The Muscle Fatigue w/Dumbbells Program (+Cardio) routine by ckennedy85 is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This routine is designed as a Quick Workout (two/three exercises per day) for those with access to... Read More

This routine is designed as a Quick Workout (two/three exercises per day) for those with access to Dumbbells only, concentrating on Muscle Fatigue, and finally Cardio. You can divide up and perform the following however you wish. I have sets of exercises linked together, thusly creating 12 different exercise days. For example: On Chest & Back Day I'll ONLY perform Dumbbell Bench Press & Dumbbell Deadlift. I won't do the next set of Chest & Back Exercises (One Arm-Dumbbell Row and Dumbbell Incline Bench Press) until completing the first linked sets of Biceps, Triceps, Shoulders & Legs & Forearms. It should look like this: Day 1- Dumbbell Bench, Dumbbell Deadlift, Cardio Day 2- Dumbbell Alternate Bicep Curl, Dumbbell Standing Triceps Extension, Dumbbell Shoulder Shrug, Cardio Day 3- Dumbbell Squat, Dumbbell Seated Palms Up Wrist Curl, Cardio Day 4- (back to Chest & Back), One Arm Dumbbell Row, Dumbbell Incline Bench Press, Cardio Day 5- etc. Overall the program should take you about 3 - 4 Weeks if working out 3 - 4 times per week. The Run, Jumprope, Bike Exercises are optional. I'll usually Run after Bench/Back Days, Jumprope after Bis/Tris/Shoulder Days, and Bike after Legs/Forearm Days. You'll perform 6 sets (or more if you'd like). As you increase in the amount of sets you perform, you'll reduce the amount of repetitions while adding weight to lift. At the end of the set, use the maximum amount of weight possible to complete the set and number of reps required for the exercise. I've set it to 15 reps, then 12, 10, 8, 6, 6. You can do more or less, whatever fits your goals best. The goal is to first pump the muscles with lighter weight and higher rep count. As you continue with the amount of sets being performed you will lift heavier and harder, eventually reaching fatigue. Make sure you're in proper position and performing the reps slowly, not rapidly. Proper form and isolation of the muscle will stimulate muscle growth. Slow and steady wins the race. In between each set shoot for no more than 60 - 70 second rest times. One last thing, since there are more Leg & Forearm Days than Chest & Back days, for example, you can either repeat Chest & Back (adding more days to the Program) or just finish off with Legs & Forearms. Have fun, hope everyone enjoys!