Build Muscle with 10/20 pound Dumbbells.
What is the greatest workout with dumbbells weighing 10-20 pounds?
With 10-20 pound weights, you can surely grow muscle. However, you must still understand how to plan your routine properly.Continue reading for a comprehensive program you can do at home or at the gym with only this equipment.
Here's the ultimate dumbbell exercise using 10/20 pound weights.
Workout With 10/20 Pound Dumbbells
01.Goblet Squats (Dumbbell Squat)
Goblet squats work the entire leg, including the hamstrings, glutes, quadriceps, and calves.
It is yet another workout that requires more resistance to create muscle. Your legs are the largest portion of your body and can withstand more weight.Still, by completing this exercise correctly, you may make it seem considerably heavier. The first approach is to concentrate on eccentric contraction. Count three to five seconds before blasting up while descending.
Add a pause at the bottom to raise the tension even further. This extends your time under stress even further and encourages your legs to work harder with each rep.
Throughout, keep the 10/20 pound weights close to your body to work your core and create full-body strength.
02.Chest Press
The chest press is an excellent approach to engage your chest and arm muscles at the same time. Lie down on a weight bench with a rack. Because you're aiming for little weight, you could just want to utilize a barbell without any weights. A barbell may weigh up to 10 or 15 pounds on its own. Extend your arms, grab the barbell, and pull it off the rack and a few inches forward.
Lower the barbell such that your elbows are bending toward the outside of your body while concentrating on engaging your chest muscles. Lower the barbell to your chest, then gently lift it back up to full extension. Re-rack after 10 to 15 repetitions.
03.RDL And Reverse Lunges
This combo contains two leg workouts with opposing muscles. RDL works your hamstrings the most, whereas reverse lunges work your quadriceps the most.
Doing these actions in succession will undoubtedly weary your legs while also assisting you in making gains. The sheer amount of reps, even with 10/20 pound weights, is enough to make your muscles weary.
Because reverse lunges are significantly more complex, execute this workout first before executing an RDL.
The seamless transition between exercises is what makes this superset so appealing. Both exercises are performed while standing with dumbbells in either hand. When you finish a set, you may effortlessly switch to the next exercise.
This is significant since a superset should contain as few items as possible.
04. Overhead Tricep Extension And Dumbbell Bicep Curls
Overhead tricep extensions target the triceps' long head, whereas bicep curls isolate the upper biceps. Tricep-bicep supersets are your greatest buddy when it comes to developing powerful arms. Not to mention doing isolated workouts aimed towards enhancing definition.This type of resistance is ideal for most people out of all the exercises for this workout using 10/20 pound dumbbells.
Isolation workouts focus on movement control and executing more repetitions than normal. In this scenario, lifting lighter resistance provides higher benefits.
Remember that the biceps and triceps are antagonistic muscles in a very small body portion. Because the arms aren't the largest muscle, more blood may travel around to get a pump.
If this superset is too simple for you, add another arm exercise to make it a circuit. To increase the challenge, incorporate eccentric contractions into both motions.resistance is lower.
05. Calf Raises With Lateral Raises
Finally, we have a superset of upper and lower body exercises. Both are isolation motions, so you're unlikely to achieve a full-body pump.
However, by executing many reps with two very distinct motions back to back, this is a terrific approach to complete the workout with tremendous intensity.
Calf rises work your calves, while lateral raises work your side delts and help you generate a v-shaped physique.Depending on your upper body strength, 10/20 pound dumbbells may be reasonably hefty or rather light for lateral raises. If the weights are too light, introduce eccentric contractions by reducing the rate at which you drop them. If it's too heavy, perform fewer reps or revert to a bodyweight version.10/20 pound weights will have little effect on your calf raises. As a result, for growth, focus on accomplishing a large number of reps or attempt the single-legged variant. A superset of two opposing exercises enhances workout intensity while decreasing session duration.It is possible to complete these tasks independently, but this may be a waste of time because they are not demanding enough on their own.
06.Sumo Squat
Begin in a typical squat position, with your feet shoulder-width apart and your toes pointed forward. Clasp your hands over your chest.
Step your right foot to the side until your stance is 3-4 feet wide, or broader than hip width. It's fine to go wider as long as you can execute the maneuver appropriately.
By laterally twisting at the hip, angle your toes out and away from the center of your body (approximately 45 degrees). Check that your knees continue to track over your toes.
As you lower your body into a squat position, move your hips back slightly and bend your knees. Draw your tailbone all the way down to the floor. Keep your spine neutral, core engaged, and eyes open.
As you lower your body into a squat, move your hips back slightly and bend your knees. Draw your tailbone straight down to the floor. Throughout the action, keep your spine neutral, core engaged, and your gaze ahead.
Lower until your thighs are parallel to the floor. If parallel is too low or you can't keep your leg alignment, you can go lower or shorter the squat.For a few seconds, pause in the squat posture. Then, while using your glutes, raise up to standing, pressing up through your heels.
Begin with three sets of eight to twelve repetitions.
Last Thoughts
That was the finest exercise I've ever done with 20-pound dumbbells. Because this is a full-body workout, perform it three to four times a week to avoid overtraining and notice benefits.
Use the concepts in this plan to create a session that fits your current split, such as push pull legs or upper lower.
In the next report, I will bring a report about the sequence in which these exercises are performed.