280 calories burned in 1 hour

Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. But give a man a pair of dumbbells and a plan, and he can change his entire body in a month. When it comes to the dumbbells, all we can offer is assistance in picking out the best set possible – our comprehensive round-up of the best dumbbells available caters to all budgets and has options for all types of dumbbells, although our top recommendation is a pair of DKN dumbbells with rubber hexagonal ends. When it comes to the plan, however, we can offer a lot more. This four-week, four-workouts-a-week training plan is guaranteed to get results if you follow it to the letter. And we really do mean to the letter, because the plan goes into great detail on not only the exercises, sets and reps you should do, but also the tempo at which you should work to ensure you maximise your results. The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. This is one of the most effective ways to use dumbbells in your training, helping to strip away fat as well as building lean muscle.Supersets are a tough way to train, but one month from now, when youre sporting a broader chest, bulging biceps, titanic triceps and a set of abs that will make your washing machine redundant, it will all have been worth it. Once youve selected your weights, check out the guide below, which explains how to follow this training plan and how it has been structured to be as effective as possible, then get ready to take on the plan itself.