Strengthen your arms, back, and abdominals with only seven dumbbell-based workouts
Berenice Salazar, a renowned Mexican visual artist and now a personal trainer, has developed an upper-body exercise routine that is suitable for both beginners and experienced individuals in strength training. This routine, designed to challenge muscular endurance, consists of seven workout routines that target the arms, shoulders, and core.
The routine is divided into two supersets, each containing three exercises. A superset is a sequence of two or more exercises performed back-to-back without rest. The first superset includes bicep curls, weighted squats, and shoulder presses. These exercises are to be performed without rest, aiming for ten repetitions each.
After completing the first circuit of these three exercises, repeat the circuit four times. Following the first circuit, perform the second superset, which includes three exercises - bicep curls, weighted squats, and shoulder presses again - three times.
Dumbbells are ideal for this routine as they allow for the isolation and strengthening of weaker areas, helping to address muscle imbalances. To maintain proper form and avoid arching the back, it's essential to follow the demonstration provided by Berenice Salazar in the video.
Weights should be manageable to avoid injury. For guidance on the appropriate weight for dumbbells, refer to the article on what dumbbell weight to choose. If finding it difficult to complete exercises without rest, lower the weights or take a longer rest but ensure ten repetitions are completed.
The intensity of the routine can be increased by using heavier weights. Remember, maintaining the core engaged throughout the routine is crucial to achieving the best results and avoiding injury.
For more information and guidance on Berenice Salazar's upper-body exercise, be sure to check out the accompanying video. Happy lifting!
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