Prasanth R
Prasanth R

 | 1 minute to read
Exercise Science

I am not sure how long it will take for the gyms to reopen and operate normally like it did before. So it is better we adapt to the current condition and work on our fitness levels while at home. So I have been giving HIIT circuits all these days so that you get your body moving while expending more energy. But hey, they are still a form of cardio. I received a lot of requests from people for a strength training plan using dumbbells and other stuff. So if you are that lucky person who has dumbbells at home, here is something for you. If you are someone who can spend 4 days a week on training, this is something you can follow. You don’t have to follow this plan as it is, the reps and sets can be adjusted based on your training experience and the weight of dumbbells that you have access to. Target the number of sets as mentioned in the pic. Choose weights in a way that you are shy of 2-3 reps from failure. For example : if you can do bicep curl with 5kg dumbbell for 15 reps, stop with 12 or 13. Dont go till failure in all the sets. Terms used : AMRAP - AS MUCH REPS AS POSSIBLE REP : No.of times you perform a specific exercise SET : No.of cycle of reps you complete INSTRUCTIONS : 👉🏻While performing an exercise, keep your back neutral during whole range of motion. Do not arch it. 👉🏻Do’nt swing while performing an exercise. Focus on muscle mind connection. 👉🏻Learn the technique and never compromise on your form. Gradually increase weights. 👉🏻Hydrate yourself well during training session. I drink atleast a ltr while training. 👉🏻You can rest anywhere between 45 second to 90 seconds inbetween sets and reps Beginners normally show very good progress even with small stimulus, use this for advantage. Tag me in your video if you want me to help in correcting your form. Note : This is day 1 of 4 day split and I will be posting day 2 routine tomorrow. Hope this was helpful. Stay tuned. Stay home. Stay fit

Parth Shah

I have started doing this exercise by replacing dumbbells with resistance bands

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