The 30-minute dumbbell coaching program to construct muscle

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There is something very satisfying about lifting with barbells. After all, there is nothing better than charging a pile of steel and setting a new personal best in the deadlift. But when it comes to applying pressure, dumbbells offer a lot more versatility. You don't need a lot of space and you can find it anywhere, from the nastiest hotel fitness center to your uncle's garage.

With only a few pairs of weights, this routine only hits the most important muscle groups in your body with dumbbells and in just 30 minutes a day.

Why it works

Dumbbells allow you to exercise one side of your body at a time. This is ideal to heal any force imbalances you have developed. And because each link moves independently, your core has to support itself so that you don't tip over. Hello, six pack.


Frequency: Do this workout three times a week in the following order and rest at least one day between sessions.

How it goes: As straight sets, complete all of the prescribed sets for an exercise before proceeding to the next. Repeat this for all one-handed (or one-legged) movements with the other limb. That is a sentence.


Topics: mass building total body workouts

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