Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Virtually every workout in existence can be redesigned to suit different forms of equipment and exercise availability, because every exercise can be replaced with something that is at least kinda close to what was originally prescribed. Many great athletes add isometrics to their workout routines. You will find it more beneficial to follow the 3 day dumbbell bulking routine consistently than to miss workouts every other week in an attempt to try and follow the 5 day workout regime. So, for example, when I say to do a chest press in the A workout and some other chest press in the B workout, it would be great if you had two different chest pressing exercises to choose from to make this work. And sometimes it may require doing something that isn’t a completely perfect replacement, but is still close enough to get the job done (like replacing pull-ups with some type of row). Get my best diet and workout content, and never miss an update. Dumbbell Exercises. Is working out at home with dumbbells as effective as working out in a fully equipped gym when it comes to building muscle? Here’s the thing. Just like my original beginner workout, this dumbbell-only version uses the same 3-day full body split with the same alternating “ABA BAB” format. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 30-Minute Dumbbell Workout Plan to Build Muscle, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend. 15-minute workouts: This 31-day dumbbell routine will tone and strengthen your entire body This one-month plan will give you a full-body workout using just a pair of dumbbells. 3. Legs and Glutes. Starvation Mode: Is It A Myth or Is It Real? Here are the exercises which you will perform back-to-back without rest in between each exercise. 1. Same thing applies for every other type of exercise. The alternating bicep curl is the most iconic dumbbell move. Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session. This is great if you actually have all of this equipment available to you… but what if you don’t? The Workout Structure. Tips/Caution Keep your back and upper arms still throughout. Hold a dumbbell between your legs, keeping it at arm’s length; Assume the squat position; Swing the dumbbell through your legs as you drive yourself upward; Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs; Repeat and then swap arms for a full set; Reps: 6-8 per arm per set Sets: 3 Looking for a free dumbbell workout routine you can do at home? Consistency is key, not only in this dumbbell bulking routine but in business, in relationships… consistency is the key to success. Alternating Bicep Curl: 8 reps each side, 2 sets. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The workout can be performed for up to 12 weeks. As far as equipment goes having a dumbbell lying around doesn’t take up much space, there easily accessible and can be found in the dinkiest of hotel fitness center or a family members garage. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps. Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps. I’ve created a ton of different workouts for a variety of goals, schedules, and preferences over the years, but most were designed with a gym in mind. Dumbbell Workouts for Beginners 1. If you’re looking to gain muscle and lose fat with more intense workouts, you should start incorporating dumbbells into your workout. your abs). The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. The Muscle Building Dumbbell Workout Routine, The Beginner Weight Training Workout Routine, How To Create A Weight Training Workout Routine. You then alternate between them each training day so that you end up doing ABA one week, and then BAB the next, and so on. But, as long as you’re doing the major stuff right, the exact equipment you’re using and where you’re using it is a minor detail. You will do the following free dumbbell workout routine three times per week. So yeah, you can absolutely build muscle while training at home with nothing but dumbbells. Dumbbells can be used by people of all ages and fitness levels. That’s one set. Choose some other similar type of row. Use this workout routine to strengthen your abdominal muscles (i.e. Workout 4 your shoulders. Find a similar exercise to the one you’re unable to do, and do that instead. Do three rounds total. They hem and haw about paying the gym membership fees and consider paying for a personal trainer. The workout I was posting under (3 Day Full Body Dumbbell Workout) is also full body type and all three work-days have different exercices - I was wondering if it can be unified and person doing it can achieve the same/similar goals. If you can’t work out 4 days per week, or have issues with recovery when training 4 days per week, or if you just prefer training 3 days per week instead of 4, then this 3-day version of the split is perfect for you. They are presented here to highlight how effective working out with dumbbell exercises can be. I’m going to assume that you have access to a simple, adjustable bench in order to perform some of the dumbbell exercises. The workout can be performed for up to 12 weeks. Now let’s look at the workouts themselves…. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. This dumbbell workout plan is structured with the push-pull legs split in mind. All your muscles understand are tension, fatigue, and damage, and the frequency, intensity, and volume with which that stimuli is being generated. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. It targets the lower and upper abdominal muscles as well as the obliques. Mainly, that’s because they offer tons of variety and convenience. ; Forward Lunge Lunges alone are great for toning your legs and glutes, but holding your weights in rack position while completing this exercise will add an even greater challenge. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. Check out the original program for all of those details: The Beginner Weight Training Workout Routine. For maximum results, choose three or four of the exercises provided per workout session. The Weighted Crunch and Weighted Leg Raise dumbbell exercises will target your upper and lower abdominals while. Workout 6 - Pump Sesh 21-15-9 (For Time) Dumbbell Strict Press Bent Over Rows "If you've got just one dumbbell, I suggest 21-15-9 on each side," he says. Starting Position Stand up and hold one dumbbell with each hand, one down the side of your body and the other up near your shoulder, palms facing your body. Here is a dumbbell workout tailored to those who are new to using dumbbells. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Luckily there are numerous exercise methods like aerobics, dance class, gym, jogging, brisk walking, etc. There’s something intensely satisfying about lifting with barbells. Are you working out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. So, if you have more than one option, that’s great. Dumbbell Biceps Curl. And now for the dumbbell version of my intermediate muscle building routine. Dumbbell exercises provide a great full-body workout in a compact amount of space. Subscribe to Men’s Health What if you’re working out at home and there’s: What if all you have available are dumbbells? Just like that original program, this one is built around the 3-4 day upper/lower split. Trust me, that’s all you need to do in order to grow strong and get big muscles. 3 sets, 10-12 reps (per arm, rest 60 sec. applies here just the same. The first two-week phase, titled GPP + Total Fitness, includes only workouts that combine bodyweight with simple, strategic dumbbell work like loaded carries. Yes. This is a topic I cover in detail in The Home Workout Guide, where I provide 170+ exercises (categorized by muscle group) for you to choose from for this exact purpose. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. Single-arm. Choose a humerus angle close to 90 degrees from your body. Dumbbell Workouts for … With the right plan and the right discipline, you can get seriously shredded in just 28 days. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. As you can see, even though there are 3 training days per week, there are just 2 actual workouts. You will do the following free dumbbell workout routine three times per week. This dumbbell workout routine is a basic one, however, if you’re looking for something a little more advanced, try going to this dumbbell workout routine for a more challenging dumbbell routine. In my very first novice regular, I attempted to make you comfortable with utilizing machines. Tricep Dumbbell Kickback. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are … How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. A regular arm workout using just a simple set of dumbbells can get you the results you want. It's the perfect complement to the Ultimate Full-Body Dumbbell Workout, and will set you up equally to nail your atheltic or physique goals, no matter if you're chasing them in a gym or in your living room. Ditch the barbell and pick up a pair of dumbbells. The following dumbbell workout routines can be performed using dumbbell exercises and will allow you to target muscles in a specific region of your body. Dumbbell Workouts: Finding workout time can be tough. Build Your List of Dumbbell Exercises Yes you can. No barbell with hundreds of pounds of plates. If so, I've written the ultimate guide to getting the results you want without a gym. 4. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. After all, there’s nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. Dumbbells are inexpensive workout tools that can be used to achieve these goals. All that really matters is that you keep the same every-other-day format intact with 2 consecutive days off at the end (as shown above). Can we repeat it? Your information has been successfully processed! Janet Layug Wins the 2020 Bikini Olympia! It combines the best from both the isometric and dynamic worlds. Trust me, that’s all you need to do in order to grow strong and get big muscles. Hinge at the elbows and lower the weights to the sides of your head while keeping your shoulders stable. You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. applies here just the same. Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Notes: This was barbell squats in the original routine, so in this workout, we’re simply Dumbbell workouts are old school, but they never go out of style. Motion Raise one dumbbell toward your shoulder and while slowly lowering it back down after a short pause, start raising the other one. Why it works: This is a classic—and a staple of any biceps workout. Using workout 3 your legs and abs. Can’t do a certain type of row? In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Beginner Dumbbell Workout Female. But if you don’t, then repeating the same version of the same exercise will still work. On all one-handed (or one-legged) moves, repeat with opposite limb. If so, you’ve come to the right place. If this is done as your main full body dumbbell workout routine, I’d say you could do it 3-4 times per week. 2. Workout B. Dumbbell Skull Crusher. Body weight options, dumbbell options, and resistance band options. Either way, there are almost always options available to make things work. Or can’t do a certain exercise? Is it okay to do the same exercise twice? Each of the four hits a different body part. What Is The Best Way To Lose Weight Fast And Keep It Off? Without a bench, one of the best options for your pecs is the svend floor press. Workout Routines for: Pectorals Shoulders Arms Abdominals Back Legs Buttocks Create Your Own Workout Routines […] Got a pair of dumbbells? ; Bridge Add some intensity to this basic exercise by holding a dumbbell across your abdomen. The isometric part is squeezing the dumbbells together, and … Now, sure, a gym is obviously a more ideal scenario, because your options for exercises and progression are virtually unlimited. 5 Day Dumbbell Workout Split Overview. Exercising is one of the most convenient methods to have a healthy lifestyle and a toned body. And so... much... more. Or if I just don’t have the equipment for doing a certain exercise? Workout 1 each week targets your chest and back. Your muscles don’t know or care what equipment you’re using, nor do they know or care if you’re at home or in a big fancy gym. Simple. Beyond the changes in exercise selection that were made to suit a home-friendly dumbbell workout, everything else about the original version of this routine (the method of progression, the importance of focusing on proper form first, etc.) Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. What about your other workouts from Superior Muscle Growth? 2-day, 3-day, 4-day, and 5-day home workouts. If you have the available schedule and recovery capabilities to handle 4 weight training workouts per week in this format, this is the split you should use. Lay on the floor and hold the dumbbells with neutral grip. That's why we've created this quick, calorie-burning, total-body 15-minute dumbbell workout. But make sure you’re doing it with strict form, or you’re wasting your time. Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps. Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps. It contains beginner, intermediate, and advanced home workouts. I’ll outline the exercises first, but I’ll also include a video demonstration right here in this section. Sit back into a squat , then drive back up and repeat. So if you can’t do a certain quad exercise, choose some other similar quad exercise. For example, what if we only have one type of row or one type of chest pressing exercise? 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. This workout combines cardio and weight-lifting drills for serious body-sculpting results. https://www.t-nation.com/workouts/the-full-body-dumbbell-workout-program Here is a dumbbell workout tailored to those who are new to using dumbbells. With workout 2 your arms are targeted (biceps and triceps). After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Also note that the exact days of the week you choose to train on is up to you and your own schedule. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Build muscle, gain strength, and get ripped with Andy Speer's ultimate dumbbell circuit workout. Can those be made into dumbbell-only versions as well? Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. How to do it: Stand with feet shoulder-width apart and biceps at your sides. Whatever you can’t do, replace it with the closest version of what you can do. 170+ home exercises to choose from, with video examples for each. That’s why they often contain a mix of dumbbell exercises, barbell exercises, machine exercises, and body weight exercises. It is also a great dumbbell move for beginners since it is a simple movement. The first two-week phase, titled GPP + Total Fitness, includes only workouts that combine bodyweight with simple, strategic dumbbell work like loaded carries. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. How To Build Muscle And Lose Fat At The Same Time. The barbell and pick up a pair of dumbbells t always possible novice regular, attempted... Have the equipment for doing a certain exercise best diet and workout content, and get ripped Andy! Exercises will target your upper and lower abdominals while training offer a lot more versatility to... 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