Men's Journal

Strength Routines to Build Muscle and Lose Weight

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Dumbbells may not give you the ego-boosting numbers of a barbell workout with heavy plates, but the joint-friendly weights are a more versatile tool for achieving any fitness goal. For these workouts you use a single pair of adjustable dumbbells, or just grab a heavy and light pair — about 45 and 25 pounds — off the rack. Use the lighter pair for the warm-up, which is perfect for all three workouts, and whenever else needed. If you want to see real results, choose just one of the of the three routines and then complete that workout weekly on three non-consecutive days for the next four weeks.

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