upper body, allowing you to perform exercises that would otherwise be difficult. Flat Bench Dumbbell Fly: 5, 5, 5 On Thursday you could do flat bench flyes to work the chest instead of incline dumbbell presses… or use lying dumbbell triceps extensions instead of overhead tricep extensions, etc. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice. Bulgarian Split Squat: 10, 8, 5, 5, 5 Dumbbell Swing: 6-8 reps. You will perform this circuit, rest 3 minutes and repeat 3-5 times. for a full-body at-home workout, let's see how to combine them for the best Can A Sedentary Lifestyle Hurt Your Workout? When you work the back, the biceps and rear delts get worked indirectly. […]. The “small” muscles (Shoulders, Triceps, and Biceps) get worked 4 times per week (2 times directly and 2 times indirectly). Let’s say on Monday you use the workout listed above. Dumbbell Thrusters: 2 minutes When you want to see real changes in the composition of your body you need to be doing dumbbell thrusters. More experienced and older people need to focus less on breakdown. What is funny is that a young personal trainer tried to “correct” my form recently when he saw me doing dumbbell lateral raises as Jeff teaches in this video. As you probably guessed from the name, you're gonna need both a bench and a set of dumbbells. Chest | Dumbbell Press Secondary Muscles Triceps Starting Position Lie down on your back on a bench and hold 2 dumbbells at chest level along your body. you'll include in your workout but using a much lighter weight, or no weights Clasp your fingers together, arms in front of your chest. If you have a pair of dumbbells at home and are stuck with doing just biceps curls, this 20-minute dumbbell workout is what you need. Furthermore, a dumbbell workout at home is a doddle. Keep your core engaged to protect your low back. Dumbbell Kickback: 3 sets of 8-10 reps You don’t have to do this, but having two workout setups could be beneficial for variety and for possibly better definition and development of your body. The Full-Body Workouts This is a complete dumbbell workout program. Hold one dumbbell in the center of your body with both hands. Rest for 60 seconds between sets. That sounds like a lot of money, but they have another one they sell for close to $1,000. Step back to your standing position and repeat with the other leg. You never want to start a workout without warming up first. And speaking of core - it targets the entire midsection, The second exercise for each muscle group is a light isolation exercise that tends to work best with a slightly higher rep range. I’ll outline the exercises first, but I’ll also include a video demonstration right here in this section. An adjustable dumbbell and an adjustable bench. The added benefit is that this works the shoulders more than the flat bench dumbbell press. With dumbbells, this problem is eliminated, and you'll be Inhale, and on your exhale push the arms up. 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. This works out well because larger muscles require a bit more time to recover compared to smaller muscles. Repeat 2 times. full-body stretches. The palms should be facing towards your feet. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Dumbbell Lateral Raise: 3 sets of 8-10 reps If you are doing this as your cardio after one of the regular dumbbell workouts listed above, you probably only want to do this 2-3 times max. If you want more lower back recruitment you can row both dumbbells simultaneously without using a bench. An actual full body dumbbell workout where the entire body gets trained each and every workout. at all. But for the crunch chops, grab a lighter dumbbell. 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As you probably guessed from the name, you're gonna need Pull-ups are a better overall back exercise, so use pull-ups in place of this exercise if you have that option available. The flat bench dumbbell fly is a good chest isolation movement. If a person has the ability to train 4+ times per week, then the second dumbbell workout I cover in this article is a good option as well. 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. Complete beginners may start with their toes touching the ground. Here is an approach you can use with dumbbells. All three dumbbell workouts I’m going to outline in this post will work the entire body. This best home dumbbell workout will build muscle and get you fit fast. The upper chest is a weak point for many men and women, so I recommend you start your chest workout with incline dumbbell presses. It’s a good exercise to balance out the legs since the Bulgarian split squat mainly works the quads. I would say that if this is done after a workout in place of cardio, I would limit it to 2 times per week. [products columns="3" orderby="id" order="DESC"], Top 5 Benefits of Pilates: The Science Behind the Benefits, Best Nutritional All-Stars Foods to Add to your Diet, When Considering a Job Offer Questions You Should Ask, Best Core Strength Exercises For Your Abdominal, Adult Acne Breakouts Cause And Treatments. 5 min cool down to complete the full body workout at home program. You can also do the first set of those same exercises Lasik Eye Surgery Advantages - Is it Right for You? I have set up the rep ranges to be a bit different than Monday’s and Thursday’s workout. Now that you know what are some of the best exercises to do it will reduce soreness! I’m tall and wouldn’t be able to do any overhead pressing with a barbell. This seemingly simple shoulder exercise is a good foundation for any weight lifting program. There are a bunch of ways to work calves with dumbbells. Once you are warmed-up, you're free to start your workout. Stand with one dumbbell at each side and your feet shoulder-width apart. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. I thought it would be cool to outline an entire workout routine and strategy I would use if I was allowed only two pieces of equipment. If you absolutely hate cardio, Nick has one of the best metabolic resistance training courses online called Metabolic Monsters. A short metabolic resistance training circuit that can maintain muscle while burning fat. Squeeze the shoulder blades, and send the hips back. I do believe that I could get a decent workout if I had a high-quality adjustable bench and dumbbells that went up to at least 125 pounds. Bulgarian Split Squat: 10, 8, 5, 5, 5 This workout includes two circuits, A and B. Seated Dumbbell Shoulder Press: 10, 8, 5 If you are ever crazing variety in your dumbbell workout head to Youtube for additional exercise ideas. The NAVY SEAL Workout: Mental Toughness and Strength, Stronger Legs Workout Power Moves Exercise, Awesome Aerobic Exercises for Losing Weight, How To Keep Healthy Joints 4 Tips To Follow, Olympic Lifting For Beginners How to Master it, Best Superhero Workout You Absolutely Must Try, The Best Fitness Classes Every Man Should try. The one arm dumbbell row is one exercise where heavy dumbbells may be required. Some criticize the lift, saying that they can’t feel the chest working properly. To do this exercise: Start in a plank … They are performed just like regular lunges, but you will be holding a dumbbell in each hand. The reason I like this setup is that there is a bit of muscle overlap between the two workouts. Even regular gym-goers often get bored with the same old cardio workout routine. I feel like I’m going to fall back when doing these without something to rest my back against. Alternate Dumbbell Bicep Curl: 10, 8, 5, 5, 5 imbalance in strength, favoring one arm over the other, involuntarily. Both types can effect […], Not every professional powerlifter is known for performing with the biggest and most explosive lift. Inhale as you lower. Now that we talked about the basic equipment, let's see what the best dumbbell workouts you can do at home. Your feet can be on the floor or up on the bench. they tend to use more energy. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat … The workout can be performed for up to 12 weeks. Instructions. 5 Day Dumbbell Workout Split Overview. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. By targeting these muscle fibers, the […], We all grew up on a healthy dose of superhero inspiration, which is probably why the best workouts programs for men usually include some superhero style moves. If you don't have a bench, you could do it on the floor, but As far as cardio goes, there are a ton of options. Check out some of the best workout benches for at-home workouts. Sat & Sun: Remain active. It is an exercise that works not only your chest but also Take a big step forward with one leg and bend the knee until the front thigh is almost parallel to the ground. One of the most popular posts on my blog is a 3-part article explaining how to build strength without size. This exercise works both the chest and lats. Incline Dumbell Curl: 3 sets of 8-10 reps Pair up this bodyweight training program with a cardio workout such as the fat blasting cardio workout for beginners.. Additional Printable Fitness Workout Routines Keep your elbows tucked in at your sides, and your feet should-width apart. This workout is designed for those people in mind. Dumbbell training is a great alternative to barbell work. If you have 4 or more day available, then consider using a 2-day split, as outlined next. I never have a need for 165-pound dumbells in my life. This workout was created by Nick Nilsson. I have no business playing around with that type of weight. If you have a set of stairs, you can work one leg at a time by holding a dumbbell in one hand and holding onto a rail or the wall with the other. Fri: Shoulders, Triceps, Biceps, and Abs Using your abdominal muscles, twist to the right, come back to center, then twist to the left. You don't want to end up feeling too tired to I like alternate dumbbell curls for building overall strength in the biceps, but I believe this one is more of an exercise where the goal is to feel each rep. Seated Dumbbell Press: 10, 8, 5, 5, 5 shoulders. One Arm Dumbbell Row: 10, 8, 5, 5, 5 There is no way that the wood floors upstairs could support the weight of a home gym upstairs. The dumbbells are where things get more challenging. 1. I don’t believe you need to hit each muscle group daily (although I do have a fun program based on that concept, called Visual Impact Frequency Training). If this is done as your main full body dumbbell workout routine, I’d say you could do it 3-4 times per week. If Lord of the Rings was real life, I’d fit in well with the Elves (as long as I had a good blonde wig). This is because each show is training strength without breakdown. In that article, I discuss a good body part split for this type of training. The Goblet Squat: 4-6 reps Make sure your abs are engaged and the chin is slightly tilted forward. This is my all-time favorite video from Jeff Cavaliere of Athlean-X. using both arms in the same way. Start by lying on a bench holding a dumbbell in each hand. Keep a slight bend in the elbows to avoid locking them. The back muscles are a large and essential group to work and Wed: OFF 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. And most importantly, don't let the knee go past the toes! Thu: Chest, Back, Legs, and Calves Also, another basic equipment that will help you work out This is a quick isolation exercise and you can get the workout done in half the time if you use both arms at once. Overhead Dumbbell Tricep Extention: 10, 8, 5 Now that we have outlined the split, here are the actual dumbbell exercises you will perform in each workout. Always maintain a neutral spine. If fat loss is a goal I would recommend adding a bit of cardio to this dumbbell workout. results. Allow the elbows to travel forward. All you need are a few sets of dumbbells and these basic exercises. I would advise you to save the leg exercises for last, as The reason I train in a commercial gym is that I like the variety of equipment and the high-end cardio machines. Since muscles aren’t getting destroyed, recovery happens at a faster rate. The one-arm dumbbell row is perfect for a home workout, since it can be performed using very little space, yet it works one of the biggest muscles in your body, the lats. proper form and execution. Do three rounds total. Alternate Seated Dumbell Curl: 10, 8, 5 And let's not forget they help reduce the risk of injury! Tkanks, but this workout You've linked looks even more complicated and contains more gear :). Besides, who doesn’t want to have […], When it comes to chest development, there are two exercises that have been battling it for decades in a bid to be crowned the ultimate chest exercise. Bonus: You can do these dumbbell exercises at home. One of the best exercises you can do for your chest is the The Full Body Dumbbell Metabolic Resistance Training Routine Metabolic resistance training can be used in place of cardio or as an entire workout on its own. Bend the knees and bend over at the waist keeping your back straight. Here’s his video demonstration of the workout. I’ll explain the details of all three workouts in this section and I’ll have a separate section with the best video demonstrations I can find for each individual exercise. You'll see two exercises per body part. Here are the exercises which you will perform back-to-back without rest in between each exercise. When you first start out, get used to the movement with a set or two without dumbbells. This is a solid tricep exercise, just avoid hitting your head when lowering the dumbbell. As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size. This exercise primarily works the quads, calves, and glutes. 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