HIT Dumbbell Triple Drop Set



W orkout for dumbbells if you can't get to the gym or the hotel does not have a full range of weight machines. Maybe you want to workout with dumbbells for a while to vary your routine or change your exercise sets.

One advantage of dumbbells over barbells; you can work single leg, single arm, one side of the chest of upper back, if its weaker than other side.

  • Start with a light warm up
  • First set aim for 8 - 12 reps
  • Use a weight to induce failure in 8-12 rep range
  • Reduce weight 5 - 10 lbs for next 2 sets
  • Take the last 2 sets to failure
  • If you reach failure in less than 8 reps, no sweat
  • Reduce weight quickly and progress to next set
  • Minimise time between drop sets
  • Alternatively work sets 2 & 3 without reducing weights

Split routine workout will balance over 2-weeks


Mon - legs / shoulders
Wed - chest / back
Fri - legs / shoulders

Mon - chest / back
Wed - legs / shoulders
Fri - chest / back


Legs
Dumbbell Leg Squat
Dumbbell Leg Extension
Dumbbell Deadlift
Dumbbell Leg Curl
Dumbbell Calf Raise


Shoulders
Dumbbell Side Raise
Dumbbell Rear Bent-Over Raise
Dumbbell Front Raise
Dumbbell Shoulder Press
Dumbbell Shrug


Chest / Triceps
Dumbbell Chest Press
Dumbbell Pec Fly
Dumbbell Pullover
Dumbbell Triceps Kickback
Dumbbell Weighted Dip


Back / Biceps
Dumbbell Pullover
Dumbbell One Arm Row
Dumbbell Back Extension
Dumbbell Biceps Curl
Dumbbell Concentration Curl
Dumbbell Weighted Chin-up