Hypertrophy Workout Dumbbell Bench Press Focus

Hypertrophy Workout: Dumbbell Bench Press Focus

This structured group fitness class is designed to enhance muscular hypertrophy with a focus on the Dumbbell Bench Press. The class is divided into a warm-up, three main workout blocks, and a cooldown. The entire session will last no longer than 50 minutes.

Warm-up (10 minutes)

• Dynamic stretches (5 minutes)

  • Arm Circles: 1 minute
  • Leg Swings: 1 minute
  • Torso Twists: 1 minute
  • High Knees: 1 minute
  • Jumping Jacks: 1 minute

• Light Cardio (5 minutes)

  • Jogging in place or light jump rope

Block 1: Dumbbell Bench Press (15 minutes)

• Sets/Reps: 4 sets of 8-12 reps
• Rest: 90 seconds between sets
• Instructions: Focus on controlled movements, keeping a steady pace with a full range of motion.

Block 2: Bent-over Row & Cable Biceps Curl Superset (15 minutes)

• Bent-over Row

  • Sets/Reps: 3 sets of 10-12 reps
  • Equipment: Dumbbell

• Cable Biceps Curl

  • Sets/Reps: 3 sets of 10-12 reps
  • Equipment: Cable Machine

• Superset Rest: 60 seconds between supersets

• Instructions: Perform one set of Bent-over Rows followed immediately by Cable Biceps Curls before resting.

Block 3: Cable Face Pull (5 minutes)

• Sets/Reps: 3 sets of 12-15 reps
• Rest: 60 seconds between sets
• Equipment: Cable Machine
• Instructions: Maintain a neutral spine and focus on engaging the rear deltoids and upper back.

Cooldown (5 minutes)

• Static Stretching:
  • Chest Stretch: 1 minute
  • Back Stretch: 1 minute
  • Bicep Stretch: 1 minute
  • Shoulder Stretch: 1 minute
  • Deep Breathing and Relaxation: 1 minute

This workout is structured to maximize muscle growth and includes adequate rest intervals to ensure proper recovery between sets. Participants should use weights that challenge them while maintaining proper form.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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