Dumbell Training

6 month program

-Starting program (8 weeks/2 months)
  First Stage (2 weeks): Basic form
  Second Stage (3 weeks): Getting used to the weights
  Third Stage (3 weeks): Muscle growth

-Ideal body program (Standard type)

###################################################

-First Stage-
1) Dumb Bell Press
2) Squat
3) One Hand Dumb Bell Roll
4) Hip Lift
5) Side Raise
6) Trunk Curl

Conditions:
RM: 15
Reps: 10
Set: 2
Rest: 1 min
Workout Time: Approx. 30 mins

-Second Stage-

-Third Stage-


#####################################################