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Chest Workout Plan with Dumbbell

Dumbbell is your best friend when you need to build muscle. Dumbbell based exercises not only lets you bring stability but also provide proper emphasis on your both halves. We will be discussing about the chest workout plan with dumbbell in this workout routine. This plan will work with beginner as well as intermediate or even advanced lifters as well. The only thing you will need is pair of dumbbells and bench.

We all have a weaker side. It is not because we don’t train them, but because we are used to other side more. The thing you can do to minimize that imbalance is either by starting to use next side more or use dumbbell to put emphasis back on other side. Chest is a part that stands men aside. It is the most loved part of man. The workout routine for chest is given below.

chest workout plan with dumbbell
Fuller chest with dumbbell exercises

Chest Workout Plan

Also Read: How to Maintain Weight After Losing It 

Following are some of the simple exercises yet done properly does wonders.

  • Incline Dumbbell Press (3 sets, 8-12 repetitions, 45 sec rest between sets)
    Starting off fresh with incline dumbbell press will rush blood into your upper pecs. Upper pecs are relatively harder to grow in many men compared to the other muscle.
  • Flat Dumbbell Flys (3 sets, 8-15 repetitions, 45 sec rest between sets)
    Arnold used to do these because he believed it opened up his chest more for growth. Perform this exercise with moderate weight not to overkill your muscle fibres. Flys work in lengthening your pecs side-ways.
  • Dumbbell Pullovers (3 sets, 8-15 repetitions, 45 sec rest between sets)
    You have a benefit of performing dumbbell pullovers in the chest as well as the back exercises. It all depends upon how far you stretch your arms. Just lower the arms up to the head height lying on the flat bench. The lower you go, the more you engage you lats. Arnold did pullovers to open up the ribcage, showing those crispy serratus muscles.
  • Decline Dumbbell Press (3 sets, 8-12 repetitions, 45 sec rest between sets)
    Decline exercises puts emphasis on the so-called lower pecs, the beefy area of chest. You lay down on the decline bench and lower the dumbbell up to your nipple area. It will provide a great stretch on your pectoral muscles, giving your pecs a round and full look.
  • Weighted Dips (3 sets, 8-10 repetitions, 90 sec rest between sets)
    Dips is the staple exercise in the chest and triceps development. If you cannot perform weighted dips yet, start with the body-weight version. Perform not the explosive ones,but the slow and controlled dips to increase the time under tension. By leaning forward, you will have maximum emphasis upon the pectoral muscles.


Performing these 5 exercises will not take you any more than an hour of time. Follow this chest workout plan with dumbbell for 4-6 weeks and watch growth in your stability and muscles. You can always choose the weights according to your potential, but be sure that you control the ascending and descending of the dumbbell, not gravity. Comment down below for any suggestions or queries.

Goals in Life of a Student

Being a student is never ending task. We always learn something not only when small, but all our life. But this time we will talk about the goals in life of a student who are in school. Student think about life after school all the time. They think its awesome to get out of the school in outer world. But little do they realize that life after school is just challenges. Everyone should have a goal in life. We are asked all the time in school about what we want to be in future. We normally say doctor, engineer,etc. we don’t mean it though because all our friends say that.

Having some goals fixed in life will help us create a path towards the success. The earlier we start, the earlier we will reach. Be the one who can see a single path to his destination, the person who sees multiple paths,will definitely be lost.

Also Read: Public Speaking

Goals for students  

A student must have some set of goals in their life. S/he must learn to have balance in life, else you will definitely be stressed or fall aside. Some of such goals are as listed below.

  • Be comfortable first
    Be comfortable first because without any such comfort you will not be focused in your studies. Your first goal should be to find a suitable and comfortable place to live in if not at home. When you find any such place, you will definitely be less stressed and tension free. You can focus on studies then.
  • Make quality friends
    Relatives come as a default to us but friends are the only ones who we get to choose. Make quality friends who won’t think before helping you out in any sense or you will do the same. When away from home, friends are the means of survival. They make us feel like at home away from home. Friends like them are earned, so better start making some.
  • Follow your passion
    Studying all day and night cannot be everyone’s passion. Some have different ways of studying. Follow your passion, be what you want to be. If you like singing and dancing, start taking classes, if music is your passion, go ahead and join a band. If you love creativity, join a team. Team work teaches us many important things in life, most of, they teach us to trust upon our friends. Following your passion is one of the most useful goals in life of a student.
  • Eat right
    Even before you can think of education, health is everything. Even philosophers get ill, so take care of your health first. Eat right and eat healthy. They will help you stay healthy and sharp. They will help you keep yourself focused and your body well maintained. When health is right, everything will seem right.
  • Take extra classes
    Extra knowledge has never harmed anyone. If you are will to take on extra classes, go for it. You never know at what time of life you will find those extra classes useful. Moreover, you can present yourself as a complete package in front of interviewers for job. Perks are better than excuses, extra classes will help you gather extra knowledge. Professors can be your best friend, they won’t only teach you but provide you extra life tips from their vast knowledge and experience.
  • Be cheerful
    Even when life troubles you a lot, don’t forget to turn back and give a smile. Be cheerful, be happy, when you are happy, world around you is happier. You are in school not to have a war like tense situation all the time, be cool and take time off the hectic boring studies. You must understand that like we can’t be happy forever, sadness won’t last forever as well.


These were few of the lifestyle tips related to goals in life of a student. Don’t forget one thing that no matter how much you hate being in school, those days are awesome and full of life and enjoy those days of life. Make friends, go hangout, follow your passion, because life is unpredictable,use it the most when you still can. Be happy, be yourself.  

How to Maintain Weight After Losing It

Losing weight is like conquering Mt. Everest these days. It never was nor is difficult to lose weight. We get on a diet to lose weight, follow the diet and be happy with results. Now we are very much satisfied with what we have. The mistake we do is we get off the diet not knowing how to maintain weight after losing it. All our effort equals nothing. You will have several diet plans to add mass and lose fat, but if you don’t know how to maintain that, you won’t have that result last longer.

Unfortunately, many of us who lose weight end up just gaining it back. The weight gained is as fat most of the time. It makes you look fluffier than before. In fact, if you look at the statistics you will find that only about 20% who started overweight end up successfully losing fat and keeping it off in long term. The only thing you will need apart from diet and exercise is patience. Don’t worry and follow some tried and tested tips to save your hard-earned weight loss.

Why do We Regain Weight?

  • Extreme Diet: One of the main reasons is extreme caloric deficit in hope to lose weight fast. This causes sudden change in your metabolism and you tend to confuse your mind. You end up gaining it back when you are off diet.
  • Wrong technique: When you think is dieting just for a certain phase and not for long-term, you will definitely give up and end up gaining it back soon.
  • Unsuitable habit: When you don’t have enough will power to make it a habit, you will not incorporate them in your daily life. Unless you make good things your habit, you will always find yourself disappointed. Don’t make it a rule, just make it a part of lifestyle.

Tips to Maintain Weight After Losing It

Daily exercise

A regular exercise is what will keep your metabolism in check. Exercising will maintain the flow of hormones on their level and keep you active. It will help you burn extra calories. When you start burning the same number of calories you take, you will maintain your weight. Sticking with a clean diet and regular exercise will help you maintain your weight and health.

Eat breakfast daily

Breakfast is the first meal of the day. When you wake from long hours of sleep, you burn up all the foods you ate at night. Have breakfast daily and you will have energy to last till next meal. Eating often in small portion will help maintain weight as your body will be constantly burning energy to digest food.

Eat lots of protein

Protein is the building block of muscle. When you eat a lot of protein, you gain lean muscle which is dense than fat. You will look and feel great. Protein effect your hormones and induce a sense of fullness. This will decrease your appetite and help you maintain your weight after losing it.

Also Read: Benefits of Exercise

Make notes

Making notes about what and how much you eat, will help you keep track of your weight loss journey. If you write it down, you will give more emphasis towards improving the number. You can track your exercise and diet and you can take any required step towards improving it.

Stay motivated

Motivation is very important. There are many things that can disappoint you, but really few to motivate you. Stay determined because it might be a slow process, but it will definitely provide long term results.

Weigh yourself everyday

Weighing yourself everyday can be motivating and disappointing all at once. If you see the number climbing, you will either be happy or sad dependent on your goals. But don’t let it come between your goals. Always work towards improving your numbers.

Stay hydrated

You will be amazed about how much improvement you can see just by staying hydrated. You skin will look healthier, you will look fresh, your stomach will be healthier and you will lose weight as well. Drinking a lot of water will help you lose water weight. If you drink water before meal, it will decrease your appetite.

Enough Sleep

Sleep is a must if you want to protect your hard-earned weight loss. While we sleep, our organs get enough rest and our muscles get time to recover. While in deep sleep, our body releases growth hormones which helps in growth and maintain weight. Moreover, good 7-hours sleep at night will wake you up fresh and energized.

Be consistent

Whatever you have been doing, at least be consistent in it. Consistency is something that will teach you body to adopt to the new lifestyle. When you start making little changes to lifestyle, soon it will become part of your daily life and you won’t be cheating yourself any more.


As a conclusion, we can see that losing weight is not a big deal, but to maintain is real task. When you know what you eat and how much you spend, it becomes easier to track your weight and maintain it. Be consistent and disciplined in your weight loss, you won’t find it hard to maintain weight as well. These were some of the tips to maintain weight after losing it, hope you all will like it.