The Total Dumbbell Workout : Trade Secrets Of A...

Like I said, I train at a local gym 4 times a week. It's a 1st class facility and has accommodated several NRL teams in the time I've been there. To give you some perspective, I am 6"1 and weigh between 81-83kgs on average. I don't generally do leg exercises (and I'll get to that soon enough) but on alternate days I either do floor related exercises or lifting/ squats. On the days where I'm on the floor and use the weight machines, I focus on my chest, back and bicep muscles. I aim to ad as much weight as I can manage and do two sets with 8 reps each. I use equipment like the dumbbells, chest press machines, the vertical lift machine and the seated row. On alternate days I do 3 sets of 8 reps squatting, using the bar and then I do 2 sets of 8 reps as I lift then do vertical dips- as many as I can manage until it feels like my shoulders are going to give out! I finish every session with 10 minutes abdominal exercises, ensuring that I get the full upper-body workout. In addition I drink a protein supplement when I get home.

The total dumbbell workout : trade secrets of a...

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