Weight Training with Dumbbells
This is an example of a dumbbell weight training program to develop an athlete's general strength.
Before You Start
Before starting any training, you must have a medical examination to ensure it is safe for you to do so. Any training program application is at the athlete's discretion and risk.
The following are exercises you could use to make up your program. Select the link for an explanation of the exercise:
The weight used for each exercise is based on a percentage of the maximum amount of weight that can be lifted one time for that exercise, generally referred to as a one-repetition maximum 1RM. To conduct this program, you will need to determine your 14 to 20RM, 11 to 14RM, 6 to 11RM and 3 to 6RM. Where appropriate, determine your 1RM for each exercise and then calculate the required weight as follows:
A Thirty-Week Program
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