Most people still know something about dumbbells. Among all the exercises, dumbbells are used in many exercises, and dumbbells are also one of the equipment that can often be seen in daily life. What about the dumbbell fitness plan for men? , I believe many people don’t know. So, what is a beginner’s dumbbell fitness schedule for men? Let’s find out together below.

Warm up for 5 minutes before fitness, stretch for 3 minutes locally, warm up for another 5 minutes; stretch for 5-8 minutes after training;

Monday, chest + triceps training

(1) Dumbbell bench press 10-12RM x3 groups

(2) Dumbbell fly 10-12RM x3 groups

(3) Push-ups 15-20 (times) x4 groups

(4) Seated single-arm neck and back arm flexion and extension: 8-12RM (times) x3 groups

(5) Standing arm flexion and extension: 8-12RM (times) x3 groups

Wednesday, back + biceps training

(1) Dumbbell rowing: 8-12RM (times) x4

(2) Pull-ups with wide grip: 8-12RM (times) x4

(3) Pull-ups with narrow grip: 8-12RM (times) x4

(4) Sit-down curl: 8-12RM (times) x3 groups

(5) Standing dumbbell hammer curl 8-12RM (times) x3 groups

(6) Seated dumbbell alternating curls: 8-12RM (times) x3 groups

Friday, leg + shoulder training day

(1) Dumbbell squat 8-10RM (times) x3 groups

(2) Dumbbell lunges 8-10RM x3 groups

(3) Dumbbell lift 8-10RM x3 groups

(4) Standing dumbbell press 10-12RM (times) x3

(5) Dumbbell lateral raise 10-12RM (times) x3

(6) Dumbbell front raise 10-12RM (times) x3

Arrange an aerobic exercise such as running, skipping, cycling, etc. for 45-60 minutes on Saturday or Sunday.

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