- 1). Add and remove weights on each dumbbell until you find a weight you can lift with a moderate-to-challenging degree of effort.
- 2). Assume the position for the upper or lower body exercise you wish to perform, and perform between eight and 12 repetitions of the exercise. Rest for one minute.
- 3). Assume the position for the second exercise, and perform eight and 12 repetitions of this second exercise. Rest for one minute.
- 4). Repeat steps 2 and 3 two more times, making sure to have performed three alternating sets of eight to 12 repetitions for both exercises. This is a "super-set," with a full weight-training routine being composed of anywhere from three "supersets" (six total exercises) to 10 supersets (20 total exercises).
- 5). Perform a different routine of dumbbell superset exercises which work out different parts of the body each day you lift. Don't train the same areas two days in a row, as each exercised area needs 48 hours to heal.
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