My wife and I just bought an adjustable dumbell set with weights and a bench and so we’re looking for routines that will help each of us achieve our goals. Both of us are 40 years old, and willing to work out at least three times a week. Many of the workout plans I see in books and magazines include barbells and machines and we don’t have either of those. Just dumbells and a bench.
My goal is to bulk up (gain muscle) and my wife’s goal is to tone down (lose weight). We don’t know how many times per week we should be working out and also which days to train which body parts?
Suggestions?
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please message me for more details, but quickly I’ll give a few guidelines.
1 – only strength train every other day. your muscles need rest to get stronger, the workout actually causes damage.
2 – to add bulk, you need to fatigue the muscles in about 6-10 reps,and you can do 3 sets.
3 – to lose weight try combo exercises like lunges and biceps curls, don’t sit, you can also add cardio intervals between strength training exercises.
4 – cardio is important, try to get 2-5 cardio sessions per week, and stretch after every workout.