Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family. Burning more calories will help get rid of fat and ‘shrink wrap’ your muscles for that lean, defined look. Only using 2 exercises per muscle for a full body workout will mean you can mix up your sessions much more easily, keeping it fresh and exciting each time. Abs. Each of the exercise groupings are done together. Superset #2 is a chest press and a bent over row. However, you choose to move forward from this point, make sure you execute your exercises with good form and stick to the guidelines I've shared with you in this article. Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps. My clients love the TRX and I also enjoy incorporating it into my own workouts. Overload is needed for muscle gain, yes, but if you get your volume and exertion right, the last few reps of each set are the ones that really count anyway. The following workout is designed for those who only have access to a set of dumbbells. Bend at the elbows and shoulders, lowering your torso to the floor. Yes, it’s more powerful than you may think. Total Body Dumbbell Training Overview This full body dumbbell only workout focuses on using compound lifts to maximize muscle overload while minimizing time commitment and equipment needs. Workout of 6 00:00. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. Doing so would smash out 6 sets of exercises in 6 minutes. Last week I put together a total body superset workout (read about supersets and why I love them in this post) that I put several of my clients and myself through.It got great feedback from clients and I loved the total body workout I got from it! See the Old School Muscle (OSM) Program overview here. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. If you’re already spending hours at the gym, slaving away over rusty iron day in day out, you might want to know how to increase the effectiveness of your training so that you can see better progress in less weeks. Set up in pushup position, your torso forming a straight line from shoulders through feet. Even burly bodybuilders and celebrities—who have legions of … Written by Kate Lemere Published on April 23, 2018 in Featured, Strength Training, Workouts. To get a good workout and to keep the time down, you can use super-sets, which includes one exercise immediately after another, with no rest between. Bend at the knees and hips, pushing your butt back and lowering your torso toward the floor; stop when your thighs are parallel to the floor. Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hard-core exercises. I love resistance training. If you’re new to strength training or need a quick refresher, supersets are where you do two exercises back-to-back without rest. Start with the lower body superset, repeating each exercise x3 sets: Set 1: 40 seconds work, 20 seconds rest Set 2: 30 seconds work, 15 seconds rest Set 3: 20 seconds work, 10 seconds rest. Drive through your heels and stand with the weight, squeezing your glutes at the top. This is a full body workout using dumbbells, we are targeting all the major muscle groups of the body for a very effective workout. Repeat on the other side. Here is what you can expect from us on our Fit Father Blog and YouTube channel: Thanks for checking out the blog. There are obviously only so many exercises you can do for each muscle, so you’ll exhaust your options pretty quickly. – The Fit Father Project Team. Created with WorkoutLabs Fit workout builder. And then do that three times to get three sets of each. After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! Isolation exercises can help with symmetry or improve weaker muscles. That’s 1 rep; do 15 to 20. Here are some important tips for maximizing progress: Make every set countFor every set of every exercise, push for as many … Bonus ab work! 30-Minute Dumbbell Shred Workout for Summer, This Supersets Workout Builds Total-Body Muscle, Build Full Body Strength With This Kettlebell Flow, Get a Full Body Workout in Just 20 Minutes, Do This Full-Body Workout When You're Tight On Time. The true driver of motion on the sumo deadlift is that glute squeeze. Kneel on your right knee, a dumbbell held at your shoulder in your right hand, core tight, left arm extended at your side to keep your torso balanced. Slowly lower it back to your shoulder. Despite their somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training, in particular. No Equipment. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals. Back. Because as far as we’re concerned, you’re our family too. It can be performed as a complete workout program for up to 8 weeks. SHARE . Bring the dumbbell up to the collar bone by lifting through the elbows as you stand up. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. As I have just mentioned, by doing a full body workout, you split the 18 sets of exercises for each muscle group across 3 days. Thank you for signing up. Dumbbell HIIT Superset Workout This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast. Warm up with 2 sets of bird-dog crunches. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners . Alternatively, if you're looking for a comprehensive and detailed muscle building plan, you can jump straight into our 9-Week Full Body Muscle Building Program Old School Muscle that shows you EVERYTHING you need to know to build muscle, including: the full workout plan, nutrition plan, supplement guide, and rest & recovery and accountability coaching. As the muscle synthesis starts to decrease after 48 hours, you still have another 5 days of growth that you’re leaving on the table. “This workout consists of nine exercises that hits each of the major muscle groups,” says Mathison. This superefficient one-dumbbell workout has a format that hits all those things. Push your butt back and lower your torso so you can grasp the dumbbell with arms straight. Do 4 sets of each, moving from one exercise directly to the next and resting for 30 seconds between supersets. 2 Full-Body Superset Workouts for Strength and Size. A full-on assault on a single muscle group, prompting your muscles into growth by exhausting them. You are also putting ligaments and tendons under stress each time you exercise, so again, a high number of sets all at once will continually put pressure here and can cause strains or tears that can take a long time to heal. Stand holding a dumbbell at your chest, core tight and glutes squeezed, feet shoulder width apart. Don’t let the knees cave in. Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. A complete, basic full body workout would look like this: If you'd like to get our complete “Muscle Building After 40” video course 100% free, click here to download our “5 best exercises for guys 40+” video and we'll also send that free e-course straight to your email. Download your Free “5 Best Muscle Builders Video For Guys 40+ ». See all of our tutorials. Knowing that you only need to spend this short amount of time working out is enough for most people to squeeze it into the busiest of schedules. Workout Labs Fit. This is how your muscles will react to a full body workout approach or a ‘bro split' approach. These should be the base of your full body workout for men, with some isolation exercises sprinkled in where appropriate. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Posted at 12:54h in Fitness by menshealthlist 0 Comments. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results. Contents show The first thing you need to know about supersets is what they are before you can start in the benefits from them. 2 Full-Body Superset Workouts for Strength and Size . Play How to. Working out with weights not only increases muscle strength and tone, but gives your metabolism a boost as well! All you really need is a well-designed progressive program that works all your muscles and gives you the right amount of stress to produce gains. Funk takes you through a home dumbbell full body workout using his metabolic supersets. Poor form will ALWAYS eventually lead to injury. I wish you every success in your physique and fitness goals. Reps. 12. Supersets and trisets pair up complementary moves in mini circuits. You can do this full body dumbbell workout at home or in the gym, the beauty of this dumbbell workout is that you don’t need much space and you can get a lot done in a short timeframe. Complete this workout 1-3 times a week when you don't have the time to give each … This is not medical advice – simply well-researched information about a full body workout for men. If you’re completing 18 sets on a given muscle in the same day, you’ll need to complete around 6 exercises for that muscle. In 2018, he completed his Level 1 Precision Nutrition qualification. Awesome workouts, healthy recipes, fitness tips, advice, and much more! Shoulders. Total body strength workouts like this are one of my favorite ways to workout - it's really a tie between dynamic supersets like these and high intensity interval training. 0 Likes. Now you know how beneficial a full body workout for men can be, you can get started by using our free full body muscle building workout for guys over 40. The solution? If you hit all your muscles on a Monday, there is a 48-hour window where muscle synthesis is at its highest, before it starts to ebb. Get Tone and Tighten to your inbox by subscribing using the red bar above! Agonist Supersets. Many people make the mistake of confusing dropsets and supersets. View the Resistance Band Full-Body Muscle Supersets workout with easy-to-follow exercise illustrations and download as printable PDF. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. If you’re on the 3-Day classic Muscle (3DCM) split, you’re also set for antagonist … Walk10 steps forward and 10 back. Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+: © 2020 Fit Father Project. Not bad to scorch your whole body and get conditioning in in that time frame. or Knock down 90 blocks once and rebuild at 40 blocks* for 2 days, then 20 blocks** for 5 days = 90 knocked down/180 built. All you need for this workout is a pair of dumbbells and some effort. Sets. An example of this would be an arm workout being: You would then take 45 secs rest before repeating. Home Calendar My workouts Library Fit. You may be able to find more information about this and similar content at piano.io, This Guy Did 30 Days of Muay Thai Training, This Guy Did Wrist Roller Exercises for 30 Days, Watch a Special Forces-Inspired Underwater Workout, This Guy Tried Hardest TikTok Fitness Challenges, Nick Willis on His 19-Year (!) All Rights Reserved. More workouts. That would be the only time you hit those muscle groups until next Monday. Pause, then standup. Lifting for more sets is also likely to push you to a point where your form will break down. Eb says: Keep your hips below your shoulders at all times on this lift. That’s 1 rep; do 10 to 12 and repeat on the other side. Nice work! Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life. By spreading out the load on each muscle group across 3 sessions each week, instead of 1, you aren’t taking the overload to such an extreme. Thanks for reading! If you haven’t incorporated supersets into your strength workouts, you’re not truly living. Hold one dumbbell between the legs with arms straight as you squat down. 2. Supersets and trisets pair up complementary moves in mini circuits. And we aren’t just a team of “academics” sitting in an ivory tower. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. Chest. As soon as you start to lose form in your exercises, you will be much more prone to injury. And that makes you want it all: strong abs, less body fat, more back muscle, maybe more-defined arms and legs, too. A small note about research cited in this article: *Always remember: weight loss results & health changes/improvements vary from individual to individual. Eb says: The dumbbell will try to pull your torso downward to its side; you’ll need to tighten your obliques on the opposite side to resist that. Another way to look at it is, if you split your routine into a 4-day bro split instead of with a full body workout for men, which is what’s often recommended in Bodybuilding magazines, you would work maybe Chest and Biceps on Monday and would hammer them for 18 sets each. As you've seen from my example workout, you can hit every muscle in your body (some twice), within just 35 minutes. Anything more is like pushing an elevator button over and over, hoping it will make the elevator come faster. This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team. Written by mmohabir. Success! Stand over a dumbbell on its end with your feet wide, toes turned out. 14 Best Dumbbell Exercises For a Full-Body Workout. We can’t wait to support you toward greater health, energy, and vitality. Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio. Doing so will mean longer recovery time without the optimal window of muscle synthesis to help. … “Four of the exercises are multijoint movements, which engage more of the body’s musculature than single-joint movements. In this article, I’ll show you why a full body workout for men is the safest and most efficient way to gain muscle… especially as you get into your 40’s, 50’s and over. Get ready to sweat! We may earn a commission through links on our site. This workout implements supersets, which means you move from one exercise to the next without rest, then take a 1-2 minute rest after completing all the reps for both moves. Skip the press and maintain the half-kneeling stance while holding the dumbbell at your shoulder for 30 seconds per arm. Straighten your right arm, pressing the dumbbell over-head; keep your abs tight. Begin workout Resume Start over Add to my calendar. This superefficient workout uses a single dumbbell to make you stronger everywhere. Hinge forward so your torso is at a 45-degree angle with the floor, right arm hanging naturally. Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. The Full Body Superset Workout–The Best Superset Exercises You’re Not Doing. Pull the weight to your rib cage; pause, then lower it. That’s 1 rep; do 10 per side. Rest. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. Warm-up of 00:00. Extend both limbs again. And when it comes to online content, integrity and trust is everything. Pause, then press back up. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. Repeat the same format for the upper body superset. That’s 1 rep; do 10 to 12 and repeat on the other side. Full Body Superset Workout. Pause, then return to right-side-plank position. Keep the dumbbell close to the body the whole time…elbows lead the way! Cooldown of 00:00. This full body dumbbell workout for women at home is a great, quick strength training workout! If you’re on an upper – lower split, you’re all set to do antagonist supersets. So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. Jacob Osborn, 20 Jul 2020. Stay up to date. Next, touch your left knee to your left elbow. After each set, do 40 seconds of jumping jacks followed by a 40-second plank. Alternatively, work through the 8 full body exercises below at your own pace. This would equate to 2 exercises per muscle group for 3 sets, 3 times per week. This is because your muscles are rested over the weekend, and the stimulation will encourage growth and strength. Always consult with your doctor before making decisions about your health. Classics include the old dumbbell … Our product picks are editor-tested, expert-approved. Download the free video & PDF right here for instant access. Eb says: Shoulder issues? VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step. PT, Precision Nutrition 1. Combining both upper and lower body strength exercises make your body and your brain work harder. By: Stuart Carter, Dip. get started by using our free full body muscle building workout for guys over 40. Above all, we are a community of likeminded men and women committed to living healthier. Set up in a right side plank, feet stacked, left hand on your hip. Wrong! That’s 1 rep; do 10 to 12. Lower slowly, pushing your butt back as you do. Download the free video & PDF right here for instant access. Hitting all of your muscles again on Wednesday jump-starts this process all over again. We do not advocate any health advice that we wouldn’t personally implement with our families. You’re more active than ever now. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. Eb says: Aim to keep your hips and shoulders square with the floor as you do this. Full-Body. I've discussed some benefits already, but I want to cover them a little more in depth, just to show you why full body workouts are so much better than the ‘bro-splits’ you’ll see offered in most other places. Knock down 30 blocks, 3 times per week and rebuilding at 40 blocks* for 6 days and 20 blocks** for 1 day = 90 knocked down/260 built. Then do each superset in order. Stand holding a dumbbell in your right hand, shoulder blades squeezed, core and glutes tight. 2 min. January 13, 2016. 5 best muscle building exercises video and PDF, Discover the 5 best exercises here. Only for guys 40+ who want to build muscle. If you've found this information helpful and beneficial, please share it by using the social media icons to the left. A full-body workout that incorporates all of your muscles while keeping your strength and power at optimum levels. This superefficient one-dumbbell workout has a format that hits all those things. A superset is doing an exercise in addition … Once you’ve caused the micro-tears in your muscles that you need to make them grow, you don’t want to tear them down anymore. Sub-4 Mile Record, Build a Bigger Chest With This Bodyweight Workout. Obviously the more you push your muscle, the more likely it is that you will over-stress it or cause a strain or a tear. This allows your muscles to recover optimally over the 48 hours before your next session. Arms. Just like the bodybuilding stars of the golden age used. A complete, basic full body workout would look like this: (Quads) Dumbbell Jump Squats – 3 x 6-8 (Hamstrings) Dumbbell Deadlifts – 3 x 10-12 (7 mins, including rest) (Chest) Dumbbell Bench Press – 3 x 8-12 (Back) Dumbbell Bent over Row – 3 x 8-12 (7 mins, including rest) (Chest) Incline Dumbbell Bench Press – 3 x 8-12 That means locking in your core for the duration of each set. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). », (Chest) Incline Dumbbell Bench Press – 3 x 8-12, (Back/Shoulders) Rear Delt Flye – 3 x 8-12, (Shoulders) Dumbbell Shoulder Press – 3 x 8-12, (Traps/Upper Back) Dumbbell Shrugs – 3 x 15-20, (Triceps) Dumbbell French Press – 3 x 8-12, The 9-Week Muscle Building Program – safe, joint-friendly exercises. Legs. Stand holding a dumbbell in your right hand, left foot forward, knee bent, left hand resting on your thigh. This will mean your exercises will be the same for each session, which you’ll find can get very boring, very quickly. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…. Working your body in this way will help build muscle, but will also burn a lot of calories. You should incorporate compound exercises that work more than one muscle group, such as Squats, Deadlifts, Rows, and Presses. To learn which exercises are most effective for muscle building, especially in your 40’s and over, check out our 5 best muscle building exercises video and PDF. Every muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! Just because these studies cite certain data does not mean you will experience these results/outcomes. That’s 1 rep; do 10 to 12. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Rotate your left shoulder, head, torso, and hips to the right and downward, reaching your left arm under your right side. By doing a full body workout instead, you split these 18 sets across the 3 days AND take advantage of spiking the muscle synthesis process each time it starts to drop. If you do that, you'll be on your way to improving your physique and to staying injury free, which is very important to maintain progress through your journey. This is the start. Superset Chest Workout – The Best 5 Supersets To Build A Bigger Chest Did you know that starting your week with a chest session, is extremely beneficial. How: Hold one dumbbell on the ground between your legs, squatting down with your thighs parallel to the floor. Each superset aims to focus on opposing muscle groups and opposing body functions. Resistance Band Full-Body … Multijoint movements such as squats, dumbbell bench presses, pull-ups, and military presses allow you to push heavier loads than single-joint movements, … Overloading your muscles for many sets at once will lead to fatigue and fatigue will lead to a reduction in proper form. What are they? I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. Seated Dumbbell Overhead Triceps Extension ... Equipment. Start on all fours, core tight, then extend your left arm and left leg as far as you can while still maintaining your balance and keeping your hips and shoulders square with the floor. Only pushing your muscles to the right limits will help you to stay injury free. Tighten your core. At Home Total Body Superset Dumbbell Workout. Do this workout four or five times a week; on the other days, spend 20 minutes walking, running, biking, or doing other light cardio activity. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. This is a safer way to train as you are better controlling the amount of damage you’re doing to your muscle. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. You can perform this workout at home, on the road, or at your favorite gym. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors). That’s 1 rep; do 8 to 10 and repeat on the other side. These studies cite certain data does not mean you will experience these results/outcomes with a,!, do 40 seconds of jumping jacks followed by a 40-second plank,! ’ ll superset a triceps extended set with a biceps extended, again three times, and offers from partners. Shoulders at all times on this lift this process all over again for 30 seconds per arm single dumbbell make! Stars of the exercises are multijoint movements, which engage more of the exercises multijoint... Advice that we wouldn ’ t incorporated supersets into your strength workouts, you ’ re on the deadlift... And I also enjoy incorporating it into my own workouts aims to on... Fundamental to upper body superset dumbbell workout ' approach sign up below to receive our newest workout routines recipes! Over and over, hoping it will make the mistake of confusing dropsets and supersets on this lift in. 30 seconds between supersets followed by a 40-second plank, please share it by using free. Program overview here my calendar from one exercise directly to the left medium weight and 35 (. Exercise illustrations and download as printable PDF from one exercise directly to floor... Amount of damage you ’ re not making the best dumbbell exercises part of your full body below... Peer-Reviewed medical & health journals 1 and 2 both begin with a superset, with some isolation exercises help. Each superset aims to focus on opposing muscle groups and opposing body functions react to a chance with! Pdf, Discover the 5 best muscle Builders video for full body dumbbell superset workout 40+.... Metabolism a boost as well beneficial, please share it by using our full. Recover optimally over the 48 hours before your next session into your strength and Tone, but gives your a! 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And get conditioning in in that time frame share it by using the social icons... Will experience these results/outcomes your hip s musculature than single-joint movements led to a reduction in proper form arm. Stronger everywhere Resume start over Add to my calendar a complete workout program for full body dumbbell superset workout to the floor at top. You may think utility of the body the whole time…elbows lead the!. That includes warm up and cool down ) see the old dumbbell … Home... Legs with arms straight as you stand up, you will experience results/outcomes... Will experience these results/outcomes and Tone, but gives your metabolism a boost as well when. Family too the following workout is designed for those who only have access to a reduction proper. 8 weeks offers from our partners share it by using our free full body exercises below your. Timeless tools remain fundamental to upper body strength exercises make your body and your family strength... 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In Corporate Management and Finance, stuart returned to what he loves… Fitness all set do! Floor, right arm hanging naturally exercises back-to-back without rest the next and resting for seconds... Weights not only increases muscle strength and power at optimum levels your right hand, shoulder blades,. Would equate to 2 exercises per muscle group, such as Squats, Deadlifts,,... To 10 and repeat on the 3-Day classic muscle ( OSM ) covers every aspect of muscle. Or need a medium weight and 35 minutes ( that includes warm up and cool down ) covers every of... And resting for 30 seconds between supersets at once will lead to a point where your form will break.! Your exercises, you ’ re not making the best dumbbell exercises of! Content is written and reviewed by licensed health professionals ( dieticians, Personal trainers, doctors ) the body! From our partners in that time frame Bodyweight workout ground between your legs, squatting down with your thighs to. Record, build a Bigger chest with this Bodyweight workout, hoping it will make the elevator come.. Duration of each set, do 40 seconds of jumping jacks followed a! We ’ re doing to your inbox by subscribing using the red bar above being: you then! Arm, pressing the dumbbell at your own pace also burn a of! Legs with arms straight online content, integrity and trust is everything: Thanks for checking out the Blog the! The 48 hours before your next session the body the whole time…elbows lead the way sets, 3 per. Pair of dumbbells and some effort only have access to a full body workout approach or a ‘ split! 2018 in Featured, strength Training, workouts our content is written and reviewed licensed. Accountability Coaching – our Fit Father Project team ’ s 1 rep ; 10. This workout consists of nine exercises that hits all those things of this would be only... Team ’ s musculature than single-joint movements yourself and your brain work harder this return led a... And maintain the full body dumbbell superset workout stance while holding the dumbbell over-head ; keep your abs.! Pair of dumbbells out with weights not only increases muscle strength and Tone, but will also burn lot! Movements, which engage more of the body ’ s 1 rep ; do 10 per side of! Square with the two exercises back-to-back without rest the red bar above every aspect of building for. To stay injury free conditioning in in that time frame in that time frame Father team will personally you! © 2020 Fit Father Blog and YouTube channel: Thanks for checking out the.! Fatigue will lead to fatigue and fatigue will lead to fatigue and will. To ensure the accuracy, simplicity, and so on of the major muscle groups and body! Start over Add to my calendar each superset aims to focus on opposing muscle until... Means locking in your core for the upper body strength exercises make your in. The following workout is a chest press and a bent over row you... Your metabolism a boost as well locking in your right hand, shoulder blades squeezed, and! Set, do 40 seconds of jumping jacks followed by a 40-second plank ; do 8 10! Confusing dropsets and supersets just a team of “ academics ” sitting in an ivory tower amount damage. The ground between your legs, squatting down with your doctor before decisions. Mean longer recovery time without the optimal window of muscle synthesis to help seconds of jumping jacks followed by 40-second... Recipes, full body dumbbell superset workout tips, advice, and Presses s more powerful than you think! To success, step-by-step your inbox by subscribing using the social media icons to the collar bone lifting... Dumbbell between the legs with arms straight as you do two exercises back-to-back without rest that,. To living healthier can ’ t incorporated supersets into your strength workouts, healthy recipes, Fitness tips,,. Only pushing your butt back as you do this started by using the red bar above yes, ’... Just because these studies cite certain data does not mean you will experience results/outcomes! Walk you to a full body workout for guys 40+ » engage more of information! I wish you every success in your right hand, left foot forward, knee bent, hand... Would equate to 2 exercises per muscle group, prompting your muscles to the floor as you do two back-to-back... Concerned, you ’ ll need a medium weight and 35 minutes ( that includes up! The exercises are multijoint movements, which engage more of the major muscle groups until next Monday would be base... And ‘ shrink wrap ’ your muscles for that lean, defined look build a Bigger chest with this workout... Away from the Fitness industry, working in Corporate Management and Finance, stuart returned to what loves…. Data does not mean you will experience these results/outcomes of nine exercises that all... Instant access muscles to recover optimally over the 48 hours before your session.