9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
The key to this type of workout is the exercises you choose. We want to make sure we hit every muscle group effectively, with none left out and none overworked. It’s also important to realize that the goal of this workout isn’t to annihilate the muscles, but to stimulate them. The goal of these exercises is to condition your muscles, heart, and lungs for heavier work. It’s especially great if you’re just trying to stay active, and can’t let muscle soreness affect your performance. Unless you’re out of shape, you should not have muscle soreness or feel stiff the day after this workout.
The weight should be heavy enough to tax your muscles, but leave you ready to come back strong the next session. So what exercises should you choose for a full-body dumbbell superset workout? One of the best ways to do supersets is to pair antagonist muscles together. It’s great for conditioning, and it’s great for building balance. This could take several forms, but I like to start with my legs and shoulders, then move on to chest and back before hitting the smaller muscle groups.
Admittedly, legs and shoulders aren’t antagonists, but they still pair well together. Here’s what my full-body dumbbell superset workout might look like:
- Squat to Shoulder Presses
- Floor Presses and Dumbbell Rows
- Front Raises and Reverse Flyes
- Bicep Curls and Overhead Triceps Extensions
- Chest Flyes to Weighted Situps
Now, the first and last exercises are not supersets, but the rest are. Squats to shoulder presses with a pair of dumbbells are an awesome way to train legs and shoulders, and every other muscle group for that matter. That illustrates the beauty of a full-body dumbbell superset workout. Each exercise works not just the target muscle, but also all the stabilizer muscles as well as providing a cardio session that’s a lot more fun than the treadmill. For the chest flyes to weighted situps, start by doing a standard flye on the floor. Once the dumbbells reach the top position, perform a situp. Lean back, lower the weights, and repeat. This gives the flyes a shorter range of motion, but is still a great exercise.
Choose a weight that you can get through all the exercises with for 10 to 12 reps each set. Do each superset two to three times, stretch, and you’re done. Like I said, while this isn’t an extremely intense workout, it is excellent for conditioning and keeping in shape. And – unless you’re already in phenomenal shape – you’ll probably find this workout is a little more challenging than it looks.Follow @AboutLifting
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