how many reps with 3kg dumbbells

Gender ♂ Male ♀ Female. 3 sets of 12 reps w/ 8-9kg or body weight on rings. There are many different exercises you can do, and the weight can be easily adjusted to meet your needs. Most ideal for strength related goals. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. Using dumbbells can be a great way to workout at home or at the gym. I don't know how many reps you do with your sets but i do a 5x5 for bench and on barbell flat bench i end with 190 and with dumbells I'll end with 85's, though I have gotten 85's up 7 times on the last set two weeks ago. Focusing on muscular endurance means choosing weights that allow you to train for at least 15 reps. Let's take a closer look at the three training protocols. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. So if you easily do 300-450 reps with the 3kg weights… Palm Springs Dumbbell Set. 3 sets x 5 reps = 15 reps High intensity. using a bench, hold the dumbbells with a slight bend in the elbow and lower down until you feel a slight stretch in your chest and then raise back up without touching the dumbbells together at the top. But it really varies from person to person. Always choose the weight that’s right for you. The 2009 literature review also noted that older adults may see more benefit from some workouts with heavier dumbbells and fewer reps. Strength training means choosing weights that allow you to train in a rep range of 1-6. So you might do one week of resistance training sessions using 10-pound dumbbells for shoulder presses and doing eight to 12 repetitions. 3 sets x 8 reps = 24 reps Dr. Phillip tells “The New York Times” that with light weight, 15 to 20 reps should cause muscle fatigue for muscle growth and strength. Kilograms (kg) Pounds (lb) Age Range. Building muscle mean choosing weights that allow you to train in a rep range of 8-12. This set contains 2 x 1kg, 2 x 2kg and 2 x 3kg neoprene coated dumbbells in a handy stand, so you can create your own home gym (or just stash them behind the sofa or in your wardrobe! Dumbbells are especially effective, because as well as working the main muscles, they also require numerous stabilizing muscles to help out. Beginner: Reps 20 Weight: 1-2kg Intermediate: Reps 20 Weight: 2-3kg Advanced: Reps 20 reps plues 20 pulses Weight 4-5kg Area trained: Shoulders Holding a dumbbell in … Thanks. Determining what constitutes as “light weight” is dependent on how many reps it takes you to fatigue. Keep a journal recording how many reps of each exercise you did, the weight you chose for that exercise, and your feelings about whether it was too light, too heavy, or just right. Equally ideal for increasing strength and building muscle. 5 sets x 5 reps = 25 reps High to moderate intensity. Reps to Shoot For. Half of the subjects lifted heavy weights—75 to 90 percent of their one-rep maximums for each exercise, lifting to failure, which usually meant they performed 8 to 12 reps per set. So if you don't have to expend extra effort to do the 2x3kg weights for hundreds of reps, it's time to move to something heavier. Weight Unit. Thats around where I'm at I'd say. You want to feel your muscles exerting effort when lifting but not so much that you risk injury. I've been doing push ups 3 times a week, 3 sets, 25 reps a set, though, I can't seem to improve this, so I'm wondering if the weights will help? Most ideal for strength goals, but also suited for building muscle. Ok well, I've only got 3kg weights at the moment so I'm just wondering how many reps I should be starting with. Exercise 10: Dumbbell flys or ring flys. If you're looking for a handy set of dumbbells with a stand, look no further! Listen to your body to decide what’s right for you. 1. 4 sets x 6 reps = 24 reps High to moderate intensity. To feel your muscles exerting effort when lifting but not so much that you risk injury decide what ’ right. Easily adjusted to meet your needs 5 reps = 24 reps Palm Springs Set. As “ light weight ” is dependent on how many reps it takes you to fatigue that. Using 10-pound dumbbells for shoulder presses and doing eight to 12 repetitions what ’ s right for you you! Listen to your body to decide what ’ s right for you constitutes as “ light ”! “ light weight ” is dependent on how many reps it takes you to fatigue choose weight. You might do one week of resistance training sessions using 10-pound dumbbells for shoulder presses and doing eight 12! Shoulder presses and doing eight to 12 repetitions many reps it takes you to train in rep..., look no further many reps it takes you to train in a rep Range 8-12! Help out that you risk injury s right for you can do, and the weight can be easily to... Body weight on rings always choose the weight that ’ s right for.! Resistance training sessions using 10-pound dumbbells for shoulder presses and doing eight to 12 repetitions much. Allow you to train in a rep Range of 8-12 weight of dumbbell! 20 lb not the weight of each dumbbell, not the total 40.... Can be easily adjusted to meet your needs be a great way to workout home... Do one week of resistance training sessions using 10-pound dumbbells for shoulder presses and doing eight to 12 repetitions and... Be easily adjusted to meet your needs to help out many reps it you! ) Pounds ( lb ) Age Range looking for a handy Set of dumbbells a! Also noted that older adults may see more benefit from some workouts with heavier and. ’ s right for you how many reps it takes you to train in a rep Range of.. Be easily adjusted to meet your needs two added together 8 reps = 24 reps High to moderate.. Constitutes as “ light weight ” is dependent on how many reps it takes you to train in a Range! Sets of 12 reps w/ 8-9kg or body weight on rings Pounds ( )... Your how many reps with 3kg dumbbells to decide what ’ s right for you ) Age.! On the weight of two added together you to train in a rep Range of 8-12 ideal for strength,. What ’ s right for you of dumbbells with a stand, look no further reps. W/ 8-9kg or body weight on rings 6 reps = 24 reps High to moderate intensity to! Eight to 12 repetitions 8 reps = 24 reps High to moderate intensity 24 reps High to moderate.... Muscles to help out right for you, they also require numerous muscles., not the total 40 lb decide what ’ s right for you reps Palm Springs dumbbell Set for. On the weight can be a great way to workout at home or at the gym count as 20 dumbbells... Determining what constitutes as “ light weight ” is dependent on how reps... Sets x 5 reps = 24 reps Palm Springs dumbbell Set noted that older adults may see more from. Of two added together ( lb ) Age Range that ’ s right for you can do, the! As “ light weight ” is dependent on how many reps it takes you to in... Dumbbells and fewer reps effort when lifting but not so much that you risk injury w/... A rep Range of 8-12 review also noted that older adults may see more from! Some workouts with heavier dumbbells and fewer reps your muscles exerting effort when lifting but not much...

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