How do you know if you’re picking the right weight for the full circuit? If you’re able execute moves 1 to 6 for a minute without needing to rest/pause too much (you want to a hit a minimum of 6 to 8 reps), then you will be able to complete moves 7 to 12 without a problem.
- Dumbbell twisting biceps curl
- Dumbbell twisting overhead triceps extension
- Dumbbell modified upright row
- Dumbbell Bulgarian hip hinge, left side
- Dumbbell Bulgarian hip hinge, right side
- Dumbbell overhead press
- Double dumbbell front squat
- Dumbbell bent-over row
- Dumbbell pushup
- Dumbbell Bulgarian split squat, left side
- Dumbbell Bulgarian split squat, right side
- Dumbbell overhead skier swing
There are 3 unique ways that you can track progress with this workout:
Option A- The weight of the pair of dumbbells you use
Progressing from a 12.5kg to 15kg pair of dumbbells will stimulate more muscle and strength gains, even though initially you’ll get less total reps for each move than you did with the lighter pair of dumbbells. Please note that sometimes 5 kilo jumps can be too aggressive. Consider purchasing a pair that’s only 2 to 2.5 kilos heavier, especially with lighter weights.
Option B- The average reps/minute you complete for each move
You can track your per move progress by adding the total number of reps you can complete for each move and dividing that by the number of circuits you complete.
Option C- The total number of reps each workout
You can track your overall progress by adding the number of reps you complete for each move in each circuit. It’s a lot of counting, but if your total number of reps per session goes up using the same weight, you will build muscle, burn fat, and get stronger.
This article was originally published on MensHealth.com