Program training with dumbbells at home

You study at home, and all your sports gear consists of a pair of dumbbells? Or you caught a "plateau", and you want to experiment with new methods?
Comprehensive training program with dumbbells for home or gym focuses on heavy basic exercises and allows you to accelerate muscle growth with minimal equipment. It is possible to work over a long period of time. Do not stop the implementation of this program as long as there are results in increasing strength and muscle volume!

Consider a few basic points that will help to improve the progress:

1. An increase in load. Each approach should be valued at its weight in gold. Always try to do as many repetitions in the approach (maintaining proper technique). If you can perform the recommended maximum number of repetitions in the first approach, you should increase the weight of the projectile! That is, if the exercise involves 3 sets of 12 repetitions, and already the first approach you do it 12 times, then the next time you need to increase the weight of the projectile in this exercise.
2. Failure. Don'T NEED to train to failure. If you feel that the next iteration will come to muscular failure, discontinue the approach.
3. Food. For a set of muscle mass you HAVE to consume more calories than expended by the body to sustain life. Otherwise, you will only increase strength but not muscle size.

Note to women: this training program is also suitable for women. It is recommended to perform 10-15 repetitions in each set.

You will do 3 days a week. Please refrain from incorporating additional exercises in the training program. Cardio should be performed either early in the morning or after the gym.

MONDAY

• Squats with dumbbells 3 sets of 12 repetitions;
• Dumbbell bench press lying on a flat bench 3 sets of 12 repetitions;
• Thrust dumbbells in the slope 3 sets of 12 repetitions;
• Lifting dumbbells for biceps standing 3 sets of 12 repetitions;
• French press seated dumbbell 3 sets of 12 repetitions;
• Lifting the torso from a prone position 3 sets of 25 reps;

ENVIRONMENT

• Sunset on a bench with dumbbells 3 sets of 12 repetitions;
• Deadlifts with dumbbells 3 sets of 12 repetitions;
• Dumbbell bench press seated 3 sets of 12 repetitions;
• The layout of dumbbells lying on a flat bench 3 sets of 12 repetitions;
• The donkey raises with dumbbells with stand 3 sets of 20 reps;
• Sragi with dumbbells 3 sets of 15 repetitions;

FRIDAY

• Lunges with dumbbells 3 sets of 12 repetitions;
• Mahi dumbbells in hand, 3 sets of 12 repetitions;
• Pullover 3 sets of 12 repetitions;
• Lift the dumbbells with a hammer grip 3 sets of 12 repetitions;
• The extension of the hands in the slope for triceps 3 sets of 12 repetitions;
• The leg lifts in lying position 3 sets of 25 reps;