Doing the dumbbell push, pull, legs for 6 days a week allows you to train your major muscles twice a week. You can also train your abdominal muscles on your push or pull day, depending on how much energy you have after your significant muscles group training. The Bro split means working out only one muscle part in one training session.
And it is suitable for those who want to maintain their muscle mass and strength. And it does not progress hypertrophy much in the long run. However, if you want to maintain your muscles volume, you can follow the below schedule.
You can do many mass-building exercises to increase muscle mass, such as bench press, squat, overhead press, deadlift, and dumbbell rowing. Working out for the 6 days allows you to train your muscles at least twice a week and help you beef up muscles — demonstrated in a meta-analysis researched by Sports Medicine.
But make sure you work out your large muscles, such as chest, back, and legs, twice a week. It usually takes three to four months to see the noticeable muscles.
However, it also depends on how your body responds to the training, what you consume to build muscles, how much rest you give to your muscles and how consistently you workout. The evening is the best time to work out if you want to grow your muscles — a study published on the National Health of Institute suggested. Moreover, you can have energy drinks, pre-workout meals, or creatine before the workout to boost your stamina during the training.
Once you complete this 6-day dumbbell workout program for the suggested time, you can move on to the gym exercises program if you like. You can also check out the below articles that include doing dumbbell exercises with a step-by-step guide. Note: This three-month transformation workout program will be tough and challenging and requires consistency and great effort.
Full Body workout split will help you boost strength, so when you work out on a specific muscle, you can lift heavy loads. And the Bro-split allows you to strengthen and build a specific muscle in a single workout session. One of the crucial things is to increase your lifting ability over time — if you want to beef up muscles mass. In the second week of the 12 Week Body Transformation Workout Plan, you can replace some exercises from the first-week routine.
For example, you can replace treadmill run warm-up workout with a stationary bicycling, barbell squat with hack squat, barbell RDL to good morning, and military press with Arnold press. You can do the same workouts that you have done in the third week. However, you can add and replace some exercises based on your fitness level in the fourth week of 12 week transformation workout program.
You can select some of the best workouts from the dumbbell compound movements if you like. You can repeat the 5th-week routine, or you can make some changes in the sixth week, depending on your choice. Do the same exercises as you have done during the seventh week of the fitness transformation workout program. However, you can include or exclude some exercises if you like. Exercise 5 of Exercise 6 of Exercise 7 of Exercise 8 of Exercise 9 of Exercise 10 of Exercise 11 of Exercise 12 of Exercise 13 of Exercise 14 of Exercise 15 of Exercise 16 of Exercise 17 of Exercise 18 of Exercise 19 of Exercise 20 of Exercise 21 of
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