ProgreviaVideo: Dumbbell routine
Blog › Dumbbell workout plan: 3- and 4-day routine › Video
Video · 28 s · no sound · Progrevia
What the video covers
Can you build muscle with dumbbells only? 40% of max already gives growth similar to heavy loads (Lasevicius et al., 2018). 2-20 kg per hand in adjustable dumbbells lasts for months. 3 / 4 days: full body, or upper-lower with experience. Pick a weight that stops you before 25-30 reps. The video ends by showing how to create the routine in Progrevia.
Read the full guide: Dumbbell workout plan: 3- and 4-day routine
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Progrevia builds gym routines from your own data: periodization, RIR and week-by-week progression. Free, no card.