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Dumbbell Workout Plan for Shoulders: 5 Best Perfect Exercises at Home

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The dumbbell workout plan for shoulders is a perfect exercise for individuals building lean muscles. Since gyms are not entirely operated at this time, this workout can be done at home conveniently. In just a week, you can see the difference between your shoulders before and after doing the dumbbell workout plan.

The dumbbell workout plan for shoulders can be performed for up to 12 weeks for perfect results. Then you can increase the weight of the dumbbells if you want to add muscle mass to your shoulders. There are no limits to this workout. However, you should know your limit and capacity to use dumbbells for the exercise.

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Also, you should know the schedule of your workout and consistency. Recovery and rest days are also crucial for your workout. Remember that for you to be able to build muscles, you need to watch over your diet as well.

There are many workout routines to perform using dumbbells. The weights of the dumbbells should be adjusted according to your capacity and build.

Effective Dumbbell Workout Plans

The Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-03This workout is almost the same as the barbell bench press, as both are performed to build the chest muscles. Pec muscles are enjoined with shoulder muscles. Therefore, it would help to achieve the dumbbell bench press for your dumbbell workout plan.

This workout is also performed to reduce the risks of shoulder and chest muscles. The shoulder stability is essential for the dumbbell workout plan, so here is how you will do the dumbbell bench press.

How to Perform:
  1. Your starting position is holding the dumbbells using a neutral grip. Place the dumbbells’ end in your hip crease. Then sit down on the bench.
  2. Afterward, lay your back on the bench and keep the dumbbells close to your chest. Take a deep breath and press the weights to lockout at the top carefully and slowly.
  3. Then lower the dumbbells as comfortable as possible with the handles about the level of your chest.
  4. Using the muscles of your chest, you can push the dumbbells upward until you reach your starting position. You can repeat it according to your strength.
REMINDERS:

If you are a beginner, meaning first-timer to perform, keep your dumbbells to your side without dropping them. You can only do this if you are well-experienced or conditioned to use excessive heavy weighted dumbbells.

Twisting the dumbbells back to neutral is advisable. It would bring your knees to the ends of the dumbbells and touching your thighs. Then the weights of the dumbbells can be used to rock back to an upright, seated position.

The Incline Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-04Another routine for the dumbbell workout plan, the incline dumbbell bench press, is one of the perfect workouts to build shoulders and triceps. But this workout will have the direct involvement of the chest.

Why incline? With various dumbbell workout plans, the incline position will allow a better target for the upper portion of the chest. It also promotes balance and equal strength for both sides of the chest. Well-performed incline dumbbell bench press will increase the power of the shoulders as well. So, here is the perfect way to perform it. 

How to Perform: 
  1. The starting position is holding your dumbbells using a neutral grip. While holding the dumbbells, put the ends in your hip crease and sit down on the edge of the incline bench.
  2. Slowly, lay back and keep the weights close to your chest. Take a deep breath and press the dumbbells to lockout at the top.
  3. Lower the dumbbells slowly and put it under control as far as possible. The handles should level with your chest.
  4. Contract your chest muscles and push the dumbbells back up to the starting position. 
  5. Repeat this position until you reach your dumbbell workout plan goals.

The Standing Dumbbell Press

kTfasad4fjIt is one of the dumbbell workout plans for building solid mass muscles that are essentials for movement. Muscle mass is vital to have the correct form when lifting heavyweights.

The sudden increase in the weight of dumbbells can result in injuries that can prevent your shoulder from moving. So to avoid this from happening, you may need the most extended range of motion as possible to have proper control of the dumbbells.

Why this dumbbell workout plan? This workout is best for individuals with lower back issues. 

How to perform:
  1. Your starting position for this workout is grabbing a pair of dumbbells and stand straight up with your feet around. The width should be the same as your shoulder.
  2. Then raise the dumbbells to shoulder height on each side and twist so that your palms are facing forward. Also, heads and eyes forward.
  3. The dumbbells should rise slowly above the head with arms extended fully.
  4. Right after you extend above, begin to lower the dumbbells immediately. Never pause a moment when doing this dumbbell workout.
  5. Repeat this workout with the desired amount of repetitions.

The Dumbbell Lateral Raise

kTfa3f4d4fjAnother workout for the dumbbell workout plan is the lateral raise. This workout helps tone down muscles in proper formation. A good exercise is a key above everything, mainly when you target upper body muscles. At the end of the dumbbell workout plan is the “V” shape.

  1. Grab a set of dumbbells and stand straight up with the dumbbells at your sides – this is your starting position. Make sure the palms are facing the body.
  2. The dumbbells should be slightly off the body to keep the tension on the side delts.
  3. Raise the dumbbells until you touch your shoulder. Make sure that if you execute this move, your wrist should not go above the elbows. 
  4. When you reach the top, pause for a while and lower the weight back slowly until you reach the starting position. While doing this workout, do not let the dumbbells touch your body.

The Bent-Over Dumbbell Tricep Kickback Workout

efkTfa3f4d4fjThe bent-over dumbbell tricep kickback workout is one of the dumbbell workout plans. This is a classic exercise that is used for ages. However, this dumbbell workout plan is done with focus and slowly. A proper contraction on the triceps will establish a mind-muscle connection. 

  1. Choose your desired weight from the rack and stand in an open area. Hinge forwards, and the dumbbells should be rowed into position. Extend the elbows while flexing the triceps. It is the starting position.
  2. While forwarding the hips, there should be excessive curvature within the lumbar spine. Make sure to avoid overextension through the lumbar spine—some tension through the abdominals.
  3. Then exhale while extending the dumbbell behind the body and flex the tricep.
  4. Your head should be in a reasonably neutral position and focus on a spot on the floor. Then you can complete all the repetitions.

Sharing My Thoughts

The dumbbell workout plan is effective, and you can achieve lean shoulder muscles. Schedule and workout routines should be consistent and never be taken for granted. Having excuses should be out of the options if you want to have shoulder muscles. 

Home Workout Plans for Busy Mothers: Easy, Fast Routines to Burn Fats

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Home workout plans for busy mothers should consist of simple routines. Considering different workloads in the office, you will have lesser times for other things like workouts or exercises.

Home workout plans for busy mothers are exercises that will not consume so much time. The workout should be performed within 30 minutes to burn some calories. Therefore, choosing a set of activities to do should be based on quality rather than quantity.

Most mothers do not need weights. Everyday household chores like doing laundry can be useful to train to lift. Cleaning around the house can burn some calories with all the floor sweeping and mopping.

But for best results, nothing can beat the workout being done in the gym. However, you can do the same at home by using some of the things in your house.

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Workouts for Moms

Circuit

Circuit at-home is one of the home workout plans for busy mothers. While their kids are focused on their homework, a towel is the best tool if you will perform a circuit. This workout can benefit your lower body with 15 repetitions of hamstring curls; upper body by doing 10 repetitions of push-ups; lower body with 20 repetitions of jump lunge; and finally, the core muscles with towel pikes of 15 repetitions.

If you can spend some time going to the gym, mothers can do some circuit exercises. For 30 minutes, they can do 12 repetitions each of barbell thrusters, dumbbell squat and Press, single-leg dumbbell deadlifts, and push up with knee tuck.

Do the towel hamstring curls.

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Multi-tasking is a regular thing being a mother. So doing a workout is a good thing as a stress reliever. How to do it?

  1. To begin, bent your knees and heels backward using a towel on the floor.
  2. Lift your hips and squeeze your glutes by performing a bridge.
  3. While your hip is at full extension, extend your legs by pushing your heels out as far as you can.
  4. Make sure your glutes are not touching the ground.
  5. Once your legs are extended, engage your hamstrings then move your heels into the ground.
  6. Next is lift your hips and pull back in towards the body.

Finish push up with clapping.

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Let us add some routine while doing a push-up. If getting the fats is the problem, mothers can do a push up in between free time. For better results, here are the steps on how you achieve it.

  1. Your starting position is the traditional push-up. Make sure that your hands are more extensive than shoulder length, and your elbows should be around 45 degrees.
  2. While doing a push-up, squeeze your glutes, core, and lower your body at the same time.
  3. Perform the push up with clapping of both hands while pushing up yourself. It is a challenging routine to add to your workout.

Jump from a lunge position.

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Since being a mother is taking a toll with body shape and weight, making a jump lunge is one of the home workout plans for busy mothers. Mothers can try this exercise to get rid of extra calories and fats.

First, prepare your body in a lunge position:

  1. While standing straight and tall, take a step forward with your right leg.
  2. Then bend your knees about 90 degrees. While doing this, the right knee should be aligned with your ankle.
  3. The left knee is hovering over the ground.

Then ready your body in a jump position:

  1. While in a lunge position, jump into the air.
  2. Then alternate your legs while in the air so you can reach the ground with your other leg in the front position.
  3. Alternate the legs in each repetition.

Squat and Press using a dumbbell.

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For some busy mothers, doing squats and Press is one of the effective workout plans, and below are the simple steps to achieve it.

  1. Bend your one leg slightly and lower your torso to extend your upper body forward with your opposite leg behind.
  2. Make sure your body is hinging from the hip and glute.
  3. Maintain a neutral spine position throughout the exercise.
  4. Hold your dumbbells close to your body and lower to the ground. While doing this, be sure to stop around knee height.
  5. Make sure you feel stretched to your leg muscles and gluteal area.
  6. Afterward, you can pull the hips through. Then return to your position by standing up tall.

Quick Workout Plans for Mothers

We understand those busy mothers have no time to go to the gym. So these quick home workout plans for working mothers are essentials like preparing healthy food.

One way to burn calories and fats for busy moms is these 10-minute workouts using a jumping rope.

How to finish the 10-minute workout?

Using a rope, stand with your feet together. Then jump as high to clear the line under your feet. Land softly with knees slightly bent and aimed for one bounce per swing of the rope. You can do this for 2 minutes.

After that, land with your feet together, then the next jump, land with your feet apart. For two minutes, you can do this – the jumping jacks.

Now, let us level up with a little difficulty.

You can do squats with curls. It is a 30-second squat, so it should be quick. While standing with feet apart, make sure that it is shoulder-width apart before double up your jump rope. Then hold it down in front of your thighs with palms facing out. Bend your knees and lower your butt like you are going to sit in a chair. This is the squat position and maintains this position for a count of two with your elbow bend. Then you can start in your place and repeat this routine in 30 seconds.

You can do the jumping rope alternately for 2 minutes. Just hop first on your right leg for 10 seconds then do the same to your left. You can continue this alternately for every 10 seconds.

Okay, now that you know the squat position in jumping rope, you can do another routine with it. Doing a squat with overhead raise, you will need to have your elbows bent while holding the rope at shoulder height. Make this with your palms facing out and straightening your arms overhead. Count to two while maintaining this position and return to start. You can repeat and complete this routine for 30 seconds.

Afterward, you can jog for 2 minutes. Landing on your right foot, then the other foot is the right way to jog while jumping rope. Tiring, but you will enjoy it, so look closely at your watch.

Jumping rope is one of the home workout plans for busy mothers. So as the finale, you can do a high-knee march. For 30 seconds, you can do this by putting your rope to the side for this cool-down interval. Then you can march in place and bring your knees up to your thighs and parallel to the ground.  Then your elbows should be bent and swing your arms with each step. And you can return to your starting position.

Our Insights

Mothers should not be weary if you cannot go to the gym. With these home workout plans for busy mothers, you can do shortcut workouts but will burn calories and fats. Make sure you are in good condition, and all the household chores are settled before starting any of these.

What Are The Essential Things to Do to Avoid Workout Mistakes?

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Workout mistakes can be painful or fatal if you don’t follow the proper workout routines. You can avoid these mistakes if you know when and how to begin your workout. Asking a fitness professional or gym instructor can help you prevent workout mistakes.

workout mistakesWorkout mistakes happened unintentionally and seeing individuals suffered during workout sessions can be frustrating. Especially when you know how to do the workout properly, it will make you feel uncomfortable witnessing workout mistakes.

Well, as a beginner, workout mistakes are typical, but you should not allow it to happen while you do some exercises. Understandably, many have experience workout mistakes, and just after that, they will seek some dos and don’ts to avoid it next time.

So here, we have the top things you need to refrain from doing before, during and after your workout. These are the common mistakes that you should keep in mind before performing your plan routine.

But technically, you have to approach your gym instructor or fitness professionals to know what exercises and workout you can perform without injuring yourself. It is unsafe if you start your workout and make plans on the spot without looking for professional advice.

Because being safe is the most important rule, and of course, you don’t want to experience workout mistakes. By only doing the basic routine to keep safe while doing a workout, you will have no worries at all.

Top Things to Do that will Keep your Workout Safe and Effective

Be consistent with your moves.

Workout mistakes can happen if you have no consistency in your movement, and you are just moving your muscles. Moving only your muscles may result in some injuries that will make your muscles in pain. So instead of just moving your muscles, you can be consistent with your moves so it will burn fats and build more muscles to your target areas.

Be creative and refrain from depending on workout machines.

You can do several exercises, even without using workout machines and equipment. Devices or equipment for your workout can result in injuries if you are not knowledgeable on how to handle it. Therefore, to keep you safe and avoid workout mistakes, you will go for exercises like yoga, which most of the time does not need to use equipment and machines. Another thing about workout machines is that it has limits when it comes to the size and weight of an individual. Not all individuals have the weight and height that machines at the gym can cater to.

Other than that, when using machines and equipment, it prevents total engagement to your core muscles. Also, the focus is not on your muscles group, but the effect is focusing on individual muscles.

Cardio exercises have limitations, and you have to avoid them.

To avoid many workout mistakes, refrain from doing too much cardio. According to fitness professionals, too much cardio is not suitable for you because it makes your cortisol higher than average. It also decreases thyroid function, testosterone and growth hormone.

But you are looking to maintain your metabolism? Well, what you need to do is not too much cardio but interval training. With different sets of an exercise, it will keep you away from repeating workout mistakes. Also, the interval training will make your calorie burns while boosting your metabolism. Instead, it will make your workout routine perfect and achieving the results. It is what you need to get the results you wanted.

Refrain from doing the same workouts daily.

At first, you will have the same routines of workout. However, doing this for a long time will not challenge your muscles to develop. Then, this is one of the workout mistakes you have to avoid.

Doing repetitive workouts will make your muscles used to the same patterns of movement. You have to switch for different routines weekly or every two weeks to balance the flow and build-up of your muscles. Also, doing different sets of muscles will make your mind engaged with your workout.

Results of workout cannot be defined on long terms.

One of the typical workout mistakes that everyone was guilty of doing is the time spent in doing such a workout routine. Though you have invested so much time in the gym to finish your workout routine, you are doing harmful effects to your body.

Long hours spent at the gym only means that you are not getting the results you want. Focusing on the muscle group that you want to develop is one way to avoid workout mistakes. For instance, when you are into lifting weights, then you have to do fewer rounds to lift heavier weights than to repeat more than a dozen repetitions. Also, in this way, it is more manageable. You need to set standards that you can past over time.

Doing sit-ups are isolated movements so, make fewer sit-ups.

Indeed, sit-ups can make your abs leaner, and muscles in this area are getting in good shape. But only doing sit-ups is one of the workout mistakes because, while doing sit-ups, you are focusing on one muscle area.

To avoid workout mistakes, refrain isolated movements, and it includes sit-ups. What you can do so you can still perform sit-ups is doing some alternative exercise for this one. Because it only focuses on making your abs muscles intact, you may forget that this workout does not support a workout to burn more fats and calories.

Plan your day to day workout activities.

Planning your daily activities can reduce your zero productivity. If you want to accomplish your goals, then making schedules of the workout routines and sticking to it will help you to achieve it. Otherwise, you will have a low percentage of productivity, and the daily workout would not bring you the results that you are working hard for.

Making a daily record of the workout you have done

Anything planned that needs to have confirmation if results have been achieved will need a record. Small or big goals in each workout routine will need daily records to know the progress and what needs to be improved.

Some Quick Tips to Maintain Successful Workout Routines

Some Quick Tips to Maintain Successful Workout Routines

Quick Tip 1: Make the necessary breaks between sets. Letting your body cool down for a maximum of 30 seconds is the ideal cooling down of the body between sets. Avoid exceeding in this time to keep your heart elevated.

Quick Tip 2: Make sure to have good posture while doing the routine. If you want to know if you are in proper formation while doing the workout, you can look into online videos for some references. You can also go to the gym for actual fitness professional guidance.

Quick Tip 3: Warm-up and stretch to avoid workout mistakes. Warm-up is excellent as stretching and vice versa. Usually, the warm-up helps to have a good stretch for your bones and muscles. You can have different warm-ups, like walking. While stretching is prep for a workout, it can also be a faster way to repair muscles fiber so you can have more strength for the next schedule of routine.

Quick Tip 4: Wear the right attire. When performing some workout routines, you will need to wear the right clothes. Otherwise, you can have the possibility of making workout mistakes.

Quick Tip 5: Eating the right food and drinking enough water. When you want to achieve your body goals, these two things are essential.

Final Technique to Stop Workout Mistakes

Workout mistakes can happen to anyone. But you can avoid it by following different techniques and doing tips to ensure successful workout routines.

No Gym Workout for Perfect Summer Body in 7 days

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No gym workout for seven days? It can happen, and you will be amazed at how you can achieve this body without going to the gym. You will see the results within seven days without squeezing your schedule to workout.

No gym workout can make your life easier, especially when you need to juggle your schedules to make sure everything is being done on time. This kind of exercise is useful, and the results can be seen quickly.

The no gym workout can be crazy as it may sound, but many recommend this workout, especially for professionals. What you need is to know the time and chance to perform it. In this workout, you don’t need to go to the gym or use the workout equipment. All you have to do is to make sure your body has enough preparation to perform no gym workout.

Set your Own Time

In every workout, time is the most crucial factor in assuring the success of your exercises. If you have no time for a workout, you will need the no gym workout. But when you get time for your workout, discipline is the key to perfect the no gym workout.

For no gym workout, time depends on your daily fitness and energy. Practically, our body has a different level of energy each day. And that particular situation will dictate us what workout we will perform.

As you can feel, when doing exercises, it helps our heart to burn more calories, which increases our metabolism. And as the process goes, it will give our body strength and our muscles to work on its own.

Small Tools for your Workout

No gym workout small tools like resistance bands or stress balls can give you more advantages to achieve quicker results. If you are results-oriented, you may want to invest in these tools. You don’t have to worry about the space it will require in your suitcase or bag. Since it is small, it needs a small storage space only.

Your No Gym Workout Starter Pack

Quick Jumping Jack plus Pushup

The combination of jumping and pushup is one of the workouts that require no gym. This combined exercise is what we call burpees. Fitness instructors recommend burpees if you are into no gym workout. The only requirement you will need to have is time and space if you don’t want to be a nuisance to everyone. This workout provides our body to have a short but intense physical activity.

No Chairs at the Office

Sitting versus standing, what do you prefer? You will choose to sit in the office. But if you think about the health benefits of standing once in a while, you will think twice. Because standing in the office is considered as one of the workouts if you have no time to attend gym classes. Taking a break and standing at the side of your work station can make a big difference in your health.

Planking and Wall Sit

Aside from pushups and jumping, you can do planking and wall sit. How to do this? An expert trainer recommends that you can do 30 seconds wall sit and then half minute planking. The only precaution that you will need to remember and avoid injury is to maintain good form while performing this no gym workout.

Smaller Thighs

No gym workout exercises target our thighs, and this is one of the reasons why women are into this kind of workout. Since going to the gym takes time, many are considering the no gym workout. But the trick to get smaller thighs is to use resistance bands to squeeze.

Take Advantage of your Weight

Your weight is your ultimate workout equipment. With the no gym workout, you can decide to do a full-body workout to maximize the time you have. You will have phasing when you do a full-body exercise. You will need 45 seconds for the training then 15 seconds for recovery and transition. A minimum of three rounds and a maximum of ten rounds for each exercise can give you the results you have been waiting for.

Take Stair Once in a While

I know that taking stairs going up and down can be exhausted. But making it a part of your daily exercises will pump up your heart for sure. Many personal trainers and coaches advise taking stairs rather than using the elevator. Except for rushing into meetings, you can add some routines while using stairs. You can combine this by doing lunges and squats.

Do some Chores and Make it a Habit

There is no harm in doing household chores like cleaning, laundry and simple gardening. When you do cleaning, isn’t it evident that you are doing a full-body exercise? From sweeping, mopping and scrubbing the tub, your core is pulling your body, and it keeps on challenging your muscles. Washing dishes can be a simple chore, but you can do a no gym workout with it. While doing this, you can raise your calf or stand on your toes. Do this to your legs alternately.

Couch Potato Workout

When you want something to be done, but at the same time you want to rest, then all you have to do is take advantage of the occasion. While doing couch potato, you can do a little exercise. All you have to do is do exercises during commercial segments like squats, pushups, lunges and crunches. Taking a rest like couch potato can be more exciting and fun if you add some twist like making a no gym workout routine.

Make Use of your Towels

When you hold your towel, you can perform these three exercises – the overhead, biceps and triceps and ab blaster. These exercises can repeat 10 times. For instance, while holding your towel overhead, you will need to bend side to side. Then you can also try to work your biceps and triceps. And the ab blaster can also be done using a towel. All of these exercises can be performed while seating. Repeat ten times, and you will feel your heart is pumping.

Stuck in Traffic

When you are stuck in traffic, you want to have other things to think rather than the red lights you see ahead of your way. So while you are in the traffic for almost an hour, you can do some exercise. You can work on your biceps and triceps by getting some weights if you are wise enough to store some of your 3-pound weights. But you can also get some bottled of water or resistance bands if you have one. You can start curling your arms towards your shoulder. Of course, you cannot do this while moving in the traffic though in moderate, safety first.

Your Take Away for No Gym Workout

Indeed, no gym workout helps many of us, and unconsciously we are doing some of these exercises regularly. Most of the time, we choose a high-intensity workout, but we don’t look for a simple routine first. Our goals in this simple exercise are to train our body to be flexible and resistant. Also, empowering cardio is our primary objective here. So if we do these mentioned above consciously while doing our other daily activities, then we are good to go. So that, even in simple exercises like no gym workout can build endurance to our muscles and flexibility.

High Volume Workout Plan Improves Your Body’s Physical Health

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A high volume workout plan is what you need when you want to increase the repetitions and performance you want to do. But if you’re going to complicate your exercise, you may want to change the way of your lifting.

High volume workout plan and intensity, when combined, can deliver the same results. The outcomes will be the same in your muscle growth, and you can see the actual difference.

Though they have the same results, a high volume workout plan has a difference with the intensity of your exercise.

What are the differences – high volume versus intensity?

Of course, any exercise that you will do in perfect routine, it will improve your fitness, endurance, muscle mass, and strength at any levels.

So how will you measure the volume in your workout plan? To measure the volume, you can have it by knowing the hours and minutes you start doing your training. For instance, if you do circuits and intervals, it will involve both duration and reps, which result from increasing of volume.

On the other hand, the intensity is measured through your lifting. Also, it involves the pace you perform the exercise. Some exercises with intense routines are running and swimming.

How can you tell a high volume workout plan?

Basically, measuring how intense is your exercise is easy to do, especially when you do it with your muscle. But the actual fitness level is based on multiple factors. For instance, your heart and lung response will tell you if you have a high volume workout plan.

What are the high volume workout plans?

By doing high volume workout plan, your heart will beat a high rate than usual. In this mode, your body tends to burn more fats and increase your metabolism. If you are consistent with this state, you will eventually lose weight in just a few weeks of doing high volume workout plan. So think of what it can do to your body in a month?

So how this works?

Each workout comes with different phasing and target muscles. The secret to performing even the high volume workout plan is to follow the four elements of training strictly.

The four elements are identifying how long you lower the weights; the duration you pause for breathing; how long it takes to lift the load; and your final pause when the pressure is on your top.

These elements will need the practice to perform well and avoid any mistakes that will harm your muscles.

Then it will be wise to have some exercises that will enhance your high volume workout plan.

Bench Press

This high volume workout plan should do with 8 sets and reps plus 60 seconds rest.

  1. Lie flat on the bend holding a barbell with your hands slightly wider than shoulder-width apart.
  2. Brace your core and lower the bar towards your chest.
  3. Then press it back up to the start.

Triceps Dip

This high volume workout plan should be done with 8 sets and repetitions plus 60 seconds rest.

  1. Make your arms straight then hold parallel bars.
  2. Keep your chest up and bend your elbows to lower your body as far as your shoulders allow.
  3. Then press your back to return in your starting position carefully.

Incline Dumbbell Press

Unlike the previous workout, you will perform this workout with 3 sets, 12 repetitions and 60 seconds rest.

  1. Lie on an incline bench while holding a dumbbell with each hand at your side.
  2. Then press the weights up until your arms are straightened.
  3. After that, lower them back to the start under control.

Incline Dumbbell Flye

To perform this workout, you will need to finish the 3 sets and 12 repetitions with 60 seconds rest.

  1. Holding a dumbbell in each of your hand above your face, stay your back on an incline bench.
  2. Make sure your palms are facing with a slight bend in your elbows.
  3. Then lower them to your sides and bring them back to the top.

Triceps Extension

Let us stick with 3 sets, 12 repetitions plus 60 seconds of rest to perform this high volume workout plan correctly.

  1. Stand tall holding dumbbells over your head with both hands and your arms straight.
  2. Then keep your chest up, lower the weights behind your head, then raise your back to the start.

Pull up

This high volume workout plan contributes to your back muscles. With 8 sets, 8 repetitions and 60 seconds rest, you can do this right.

  1. Hold a pull-up bar with an overhand grip.
  2. Make sure your hands are shoulder-width apart.
  3. Brace your core before pulling yourself up until your chin is over the bar.
  4. Then lower your arms until it is straight again.

Bent-over row

Complete the 8 sets, 8 repetitions with rest of 60 seconds to feel the effect of this high volume workout plan.

  1. Hold the barbell with an overhand grip, placing outside your legs.
  2. Then bend your knees slightly a while bracing your core.
  3. Pull up the bar and lead your elbows.
  4. After that, lower it back to the start.

Back Squat

For your legs and abs, you will need a high volume workout plan. And to perform the back squat, you will need to complete the 8 sets, 8 repetitions with 60 seconds rest.

  1. Stand tall with a bar across the back of your shoulders.
  2. Keep your chest up and core braces while doing squat down.
  3. Then, drive back up through your heels and return to the start.

Good Morning

Perform this workout with 8 sets, 8 repetitions plus 60 seconds rest.

  1. Your starting position is standing tall and holding a light barbell across the back of your shoulders.
  2. Make sure your feet are shoulder-width apart.
  3. Then make sure you bend forward with your core braced. Make this post slowly from the hips, allowing your hamstrings but not past horizontal.
  4. You can now start from the beginning.

Glute Bridge

This high volume workout plan needs to have 3 sets only, but the repetitions will be 8-12 while making a rest for 60 seconds.

  1. Sit up with your upper back on a bench.
  2. Then hold a barbell across the tops of your thighs.
  3. Make sure you thrust your hips up and squeeze your glutes at the top.
  4. Return to have a rest.

Front Squat

To finish this squat without delay, complete the 3 sets with 8-12 repetitions. Then give yourself a rest for 60 seconds.

  1. Your starting position is holding a bar across the front of your shoulders with elbows up.
  2. Keep your core braced while doing a squat and driving your back up through your heels to return to the start.

Barbell Roll-out

High volume workout plan like barbell roll-out needs to have 4 sets, 6-12 repetitions with 90 seconds rest.

  1. Kneel on the floor holding a barbell with both hands.
  2. Then roll the bar forward while lowering your torso.
  3. Keep your core braces and your ab muscles to return to the start.

Overhead Press

Now let’s Move on to your shoulders, the overhead press will need 8 sets and repetitions with 60 seconds rest.

  1. Holding a bar in front of your neck with your hands is your starting position.
  2. But in this position, your hands should be, more extensive than your shoulder-width apart.
  3. Then keep your chest up, and your core braced.
  4. Press the bar overhead until your arms are straight.
  5. After that, lower it sand you can start from the beginning.

Rack Pull

This high volume workout plan for your shoulders needs to complete 8 sets and repetitions with 60 seconds rest.

  1. Stand tall in front of the barbell while resting on safety bars at knee height.
  2. Then bend and grasp the bar with an overhand grip.
  3. Stand up until your back is straight again.
  4. Make sure you squeeze your shoulder blades together at the top.

What can we say?

Indeed, high volume workout plan is a useful exercise routine if you want to build your muscles to be stronger. Also, this workout plan is more efficient if you will perform with the intensive method.

But before trying the high volume workout plan, it will be wiser if you will start doing the exercises for beginners. At first, the changes will not be visible yet, but as you exercise over time, you can see the build-up of your muscles.

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