JOIN OUR HALLOWEEN PARTY & USE CODE : IFAST 👉GET 12% OFF!🏋‍♂
Contact Us :service@ifastfitness.com

Dumbbell Full Body Workout Week Plan | Day 4

on September 17, 2021
Dumbbell Full Body Workout Week Plan | Day 4

 

Let's start dumbbell arm training today!

 

Day 4: Arm Workout

 

Dumbbell Curl

 

Dumbbell Curl IFAST

 

⚠️: Ordinary dumbbell curls. Both arms can sag naturally or the body can be clamped. As long as the big arms do not swing back and forth too much, do not hold the dumbbells too tightly. The biceps don't feel much, the forearm is not working.

 

Dumbell Hammer Curl

 

Dumbell Hammer Curl IFAST

 

⚠️: The position of the forearm is the same, the forearm is internally rotated, and the focus of training is shifted to the "brachial muscle", and feel the deep layer of the biceps that is laterally and outwardly squeezed.

 

Dumbell Reverse Curl

 

Dumbell Reverse Curl IFAST

 

⚠️: Rotate the forearm inward again and hold the dumbbell with the palms of both hands down, and feel the tightening of the "brachiradialis" on the upper side of the forearm.

 

Dumbell Tricep Extension

 

Dumbell Tricep Extension IFAST

 

⚠️: When the dumbbell is underneath, extend it backwards and downwards. Don't put it down vertically to get a "headshot". You can tighten the triceps when you stretch your arms upwards. You don't need to stretch them too much.

 

Dumbell Bent-over Tricep Extension

 

Dumbell Bent-over Tricep Extension IFAST

 

⚠️: The big arms are fixed on both sides of the body, and only the elbow joint is flexed and extended. When exerting force, the thumb can pull the dumbbell backwards, and the triceps will be tightened.

 

Dumbell Supine Tricep Extension

 

Dumbell Supine Tricep Extension IFAST

 

⚠️: Keep your upper arm perpendicular to the ground. When you lower the dumbbell, feel the triceps stretched. When applying force, you can add an internal rotation of the forearm to tighten the triceps.

IFAST will lead you to learn more about dumbbell leg training tomorrow. Please continue to pay attention!

Day 5: Dumbbell Leg Workout

IFAST Adjustable Dumbbells Set can help you complete your whole body training!



LEAVE A COMMENT

Please note, comments must be approved before they are published


BACK TO TOP