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PHA Training With Dumbbells

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The trendy name for PHA training with dumbbells is PHAT-D which stands for Peripheral Heart Action Training with Dumbbells. It is a very short and very intense workout using dumbbells only that will build endurance and stress all the major muscle groups to extreme.

When doing a PHAT-D workout there are four different options that you can choose from. Each option has it very own unique degree of difficulty that will depend on your own genetic makeup that you have. In the first option you would do one set for each exercise for 8 to 10 reps.

You would do one set of 10 reps of Dumbbell Cleans and them immediately go onto 10 reps of Dumbbell Jump Cleans and then finish with 10 reps of Dumbbell Step-ups. This whole circuit would then be completed 3 times and you will have reached HIIT.

The second option all is done by following the same sets and reps as the previous exercise giving a total of 12 sets. The first movement would be Dumbbell Bench Press after one set immediately go to Dumbbell Incline Press Dumbbell and finishing off with D/B Shoulder Press.

Option 3 is something that can only be done after you have been training this way for a few weeks or more as this time you are doing 24 sets and not 12. This is done by starting off with 12 sets from option 1 or 2 and then going onto Dumbbell Squat doing 10 reps followed by ten reps of Dumbbell Squat Jumps and finishing with 10 reps of Dumbbell Lunge.

Option 4 is something that involves a total of 36 sets which is a very tough high intensity workout only for the advanced. You would first complete 12 sets of option 1 or 2 and then go on to Dumbbell Bent-over rows doing 10 reps and then Dumbbell Upright Row with 10 reps followed by 10 reps of Dumbbell Shrugs.

This is then immediately followed by doing another circuit of 12 sets with option 1, 2 or 3, which makes a total of 36 sets. The rest time while you change movement is everything, as you want to try and work faster each time you do this workout.

When doing a Peripheral Heart Action workout you will be burning fat similar to the well-known "super circuits" which are so successful at getting results because it helps to reduce the build-up of lactic acid as well as helping to improve performance.


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