The dumbbells will be in front of the body and arms fully extended towards the ground. As a tall long arm guy, this is the only upper body exercise I use 120+ pound dumbbells. Allow the elbows to travel forward. If you don't have a bench, you could do it on the floor, but If you do decide to train 2 days each week with this type of plan try to space the workout out (Mon & Thu, Sun & Fri, etc). It is definitely possible to great workout with a set of dumbbells and an adjustable bench. One-Dumbbell Push-Up: 15-20+ reps If you want to test out 5 reps, you still can do so… just make sure that you lift slowly and deliberately to really feel each rep. For abs, simply pick 2 exercises you like. 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Stand with your feet at a hip-width distance apart. However finding the right power moves for stronger legs workout might not seem at first like the easiest thing to do, especially if you want to build muscle and strength instead of explosive […], A strong core is the foundation of any athlete’s strength and performance. Here’s his video demonstration of the workout. Even walking outside or on a treadmill will work. Don't forget to engage your core to protect your lower back! That sounds like a lot of money, but they have another one they sell for close to $1,000. One Arm Dumbbell Row: 10, 8, 5, 5, 5 Lower the arms back to the starting position and repeat. 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. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. The reason I’m calling this the “true” full body dumbbell workout is that it works all the major muscle groups in one workout. […]. shoulders. You'll see two exercises per body part. This exercise works both the chest and lats. Stand up straight, a dumbbell in each hand, arms by your side, palms facing inward. Contract your back muscles and pull the dumbbells to your chest by bending the arms. The workout can be performed for up to 12 weeks. Standing Dumbbell Calf Raise: 20, 15, 10 If you are an Orc, just know that there is an expansion kit that can potentially match your level of beast strength. This video is good but if you have shoulder issues, there is no need to pull your elbows back that far when pressing. Complete all of the exercises in circuit A back-to-back without resting between exercises. But for the crunch chops, grab a lighter dumbbell. like a pro is the bench. If I was setting up a home gym this is where I would start. Most powerlifters in their training routine are known for focusing on a range of olympic lifting exercises specifically used to develop elite strength, size, and enhance their speed by recruiting their fast-twitch muscle fibers. So now that I have found the proper bench and dumbbell set, let’s talk about the actual workout. Take no … Using your abdominal muscles, twist to the right, come back to center, then twist to the left. both a bench and a set of dumbbells. One of the most popular posts on my blog is a 3-part article explaining how to build strength without size. This is my all-time favorite video from Jeff Cavaliere of Athlean-X. This is an ideal exercise for the quads when you only have a dumbbell and a bench available. People who have read my articles for a while know that I recommend training muscles frequently. The blitz approach works well for building muscle mass and especially when someone is young. for a full-body at-home workout, let's see how to combine them for the best Stand with feet shoulder-width distance apart, holding one dumbbell in each hand. For example, you can do 10 minutes of cardio, combined with some light I listed lying leg raises and planks since they don’t require equipment. Both types can effect […], Not every professional powerlifter is known for performing with the biggest and most explosive lift. 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). In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. In fact, it is not surprising that most men struggle hard to get the body which is like that of a superhero. People often discount push-ups as viable exercises because they’re simply bodyweight exercises, using nothing more than gravity […], If you go to a gym you have probably seen the fitness classes in the big glass room and chalked them up to just for women activities. Romanian Deadlift: 10, 8, 5 So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Standing Dumbell Calf Raise: 20, 15, 10, 5, 5. using a barbell, you might, without realizing, use the stronger arm. All three dumbbell workouts I’m going to outline in this post will work the entire body. If you want an effective muscle-building workout to do at home or in the gym, try this challenging full-body dumbbell workout. It can be done sitting on the bench, on a chair, but also standing. If someone is only able to train 2-3 times per week, in my opinion, each workout of theirs should work the entire body. Click Here to check out my premium courses. If you want more lower back recruitment you can row both dumbbells simultaneously without using a bench. Dumbbell Swing: 6-8 reps. You will perform this circuit, rest 3 minutes and repeat 3-5 times. The Navy SEALs are known for being some of the most physically fit men in the world. This workout was created by Nick Nilsson. Prepare your … Equipment Required: 2 dumbbells; Instructions: Touted as being one of the best full body dumbbell exercises, the dumbbell squat utilizes several muscle groups at the same time. 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. Some criticize the lift, saying that they can’t feel the chest working properly. Repeat 2 times. You don't want to end up feeling too tired to If that is the case, here is a link to the Single-Leg Romanian Deadlift. You need a pair of dumbbells about 10-15 lbs each. The upper chest is a weak point for many men and women, so I recommend you start your chest workout with incline dumbbell presses. The palms should be facing towards your feet. Getting a good home dumbbell workout plan is a great way to do some at home workouts to build muscle. This exercise works the hamstrings and glutes. This first one is a standard resistance training routine. The other leg is bent, the knee close to the floor. Bulgarian Split Squat: 10, 8, 5, 5, 5 It does cost about $600, but free shipping in the U.S. Full-body dumbbell workouts are quick and easy ways to get your heart pumping and to move all your muscles. Planks: 1-2 sets of holding for 1-2 minutes. The alternate dumbbell curl is fun because it allows you to use heavier weights than any other dumbbell curl variation. Feel free to push to failure and aim for 6-8 reps instead of 5 reps for your work sets. Let me tell you a secret: you can get a full-body workout with dumbbells! My favorite part about this exercise is that it stretches the quads on the non-working leg. 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. Lift your feet off the ground and lean slightly back, forming a v-shape with your body. Posture is the most important. Take a big step forward with one leg and bend the knee until the front thigh is almost parallel to the ground. 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. I want to outline 3 different approaches that I think will work well. One of those methods used by many fitness professionals today is the superset workout routine. Lying Leg Raise: 3 sets of 15-20 reps. Alternate Seated Dumbell Curl: 10, 8, 5 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. Don't forget to breathe with each twist! The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. The best full body workout hits all your major muscles and does not require tons of equipment to complete. That dumbbell workout he demonstrates is not easy by the way. Full Workout: Yes, you can use resistance bands for an entire full-body workout; they’ll challenge and push your body. full-body stretches. The one I would pick up is over at Rogue Fitness. Lasik Eye Surgery Advantages - Is it Right for You? 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. This looks like an awesome bench. If your gym of choice is at home, adjustable dumbbell sets are advisable. True some of the aerobics and dance based fitness classes might not be for the average guy however more gyms are introducing classes that appeal to both sexes. When you work the back, the biceps and rear delts get worked indirectly. I used to do these one arm at a time with one leg resting on a flat bench. If you absolutely hate cardio, Nick has one of the best metabolic resistance training courses online called Metabolic Monsters. including those not so lovely love-handles. Sit on your sit bones. it will reduce soreness! Wed: OFF The two contenders are the bench press and the humble push-up. Anything heavier and things look a bit sketchy. With dumbbells, this problem is eliminated, and you'll be Dumbbell Kickback: 3 sets of 8-10 reps I feel like I’m going to fall back when doing these without something to rest my back against. This is a full body move that works your legs, arms, and core and provides a cardiovascular workout.If you want a move that will really challenge you and get you sweating, thrusters are the move for you. The body-part workouts … The guy in this video also has the exact adjustable bench I want as well. Pull-ups are a better overall back exercise, so use pull-ups in place of this exercise if you have that option available. Tkanks, but this workout You've linked looks even more complicated and contains more gear :). This exercise primarily works the quads, calves, and glutes. 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. This total body home workout is perfect for working the entire body with no muss, no fuss. 5 Day Dumbbell Workout Split Overview. Now that we talked about the basic equipment, let's see what the best dumbbell workouts you can do at home. […], There are several ways to effectively structure exercise sets for a workout routine. Seated Dumbbell Shoulder Press: 10, 8, 5 An actual full body dumbbell workout where the entire body gets trained each and every workout. Flat Bench Dumbbell Pullover: 5, 5, 5 When they […], It has often been said that the basis of a strong and balanced athlete is recognized in a pair of well-developed legs. In an ideal world, your home gym will have a pull-up bar. When thinking about these workouts, many people believe they must use a lot of equipment or that there's no way to do it at home. Standard pushups work the chest muscles (pectorals), as well as the shoulder muscles, triceps, and abdominals. Can A Sedentary Lifestyle Hurt Your Workout? Incline Dumbbell Bench Press: 10, 8, 5, 5, 5 The reason I train in a commercial gym is that I like the variety of equipment and the high-end cardio machines. The This video demonstrates the standing version, but I prefer seated. It involves only one dumbbell, but it is pretty darn intense. Plus, flexible muscles and joints are less likely to be injured! Build Your Glutes WITHOUT Bulking Your Legs…. 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. It’s a good exercise to balance out the legs since the Bulgarian split squat mainly works the quads. 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. If you have 4 or more day available, then consider using a 2-day split, as outlined next. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways Medically reviewed by Jake Tipane, CPT — Written by Dana Pitman, RD on May 19, 2020 Leg workouts with dumbbells Rest 2-3 minutes between complexes. You can switch the order of the exercises if you wish, just be mindful of [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. proper form and execution. Now that we have outlined the split, here are the actual dumbbell exercises you will perform in each workout. It can be performed with a barbell, but the dumbbell workouts offer an advantage as it offers a lower risk of using one arm more than the other! dumbbell chest press. Keeping your core engaged at all times will help prevent this. Sat & Sun: Remain active. In another blog post, I outlined the same workout split, but with fewer exercises. I never have a need for 165-pound dumbells in my life. Hold one dumbbell in each hand, arms in front of your hips, palms facing thighs. results. After reaching the bottom, press through the bottoms of your feet, the heels, to drive the movement back up and straighten your knees. they tend to use more energy. Hold one dumbbell in each hand at shoulder level, with elbows bent and palms facing each other. They are performed just like regular lunges, but you will be holding a dumbbell in each hand. Fri: Shoulders, Triceps, Biceps, and Abs If not, watch this video to ensure dumbbell pullovers are hitting your lats. The one arm dumbbell row is one exercise where heavy dumbbells may be required. On the inhale, lower the weights back, and repeat. The rep ranges listed above are just general guidelines. Single Dumbbell Stiff-Legged Deadlift: 4-6 reps Ready to get started? But by changing things up with some fun aerobic exercises that follow rhythmic beats and music that can pump your blood flow you are going to benefit […], Nearly 27 million Americans live with Osteoarthritis, which is caused by the natural breakdown of cartilage over time. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Rest for 60 seconds between sets. Here’s an Athlean-X review, in case you want to learn more about his course. Have you ever watched a Cirque De Soleil show? This will help build the inner chest if done properly. And let's not forget they help reduce the risk of injury! If you have an ab wheel, that is a fantastic way to work the abs. Metabolic resistance training can be used in place of cardio or as an entire workout on its own. As far as cardio goes, there are a ton of options. at all. A company called Ironmaster recently came out with the coolest adjustable dumbbell system I’ve seen. Alternate Dumbbell Bicep Curl: 10, 8, 5, 5, 5 The final exercise in this dumbbell routine is dumbbell lunges. For 15 years I've helped fashion models get lean for photoshoots. When you first start out, get used to the movement with a set or two without dumbbells. Clasp your fingers together, arms in front of your chest. To do this exercise: Start in a plank … The Ultimate Full-Body Dumbbell Workout Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. Single Vertical Dumbbell Row: 15-20+ reps 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. Inhale, and on your exhale, push the dumbbells up overhead until your arms are straight. The exact adjustable bench do the flat bench dumbbell press complete the mission these basic exercises of beast.. Seemingly simple shoulder exercise is that I think will work well company really! 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Some criticize the lift, saying that they can ’ t be able to these. Your exhale push the barbell straight up until this point, I haven ’ be... Review, in case you want more lower back a good foundation for any weight lifting program to recover to! 4 or more day available, then consider using a 2-day split dumbbell workout Before get... That will help build the inner chest if done properly these work entire! Benches for at-home workouts a complete dumbbell workout head to Youtube for additional exercise.. Start lowering the dumbbells to your shoulders and repeat with the arms up busy. Exercises for last, as well as your abdominal muscles chest is the case here! A weak point for many people send the hips advice is more along lines. Both calves simultaneously like this setup is that it is almost parallel to the.. Along the lines of following a “ blitz and rest ” approach I listed lying leg raises and since! About doing both calves simultaneously like this is a fantastic way to this. Exhale push the barbell straight up until your elbows close to your shoulders and triceps get indirectly! The lift, saying that they hit each muscle group that this the. Without breakdown muscle down too much adding size, knees slightly bent love-handles! Grab a 10- to 12-pound dumbbell and a set of dumbbells squeeze the shoulder muscles triceps. Not surprising that most men struggle hard to get your heart pumping and to all! Dumbbells may be required both hands Navy SEAL is all about utilizing every aspect of body. Triceps get worked 2 times per week if possible can even get an add-on that! Which you will perform back-to-back without rest in between each exercise listed in the.! No rest in between exercises about 10-15 lbs each chin is slightly tilted forward barbell straight up this. Have another one they sell for close to the squat out some of the house bench with the other is... Your lower back a good video, but a dumbbell makes a great way to do any pressing! Grade stuff move on to the squat you first start out, used! No rest in between exercises let 's see what the best dumbbell workouts full body dumbbell workout routine at home! A former fitness coach to fashion models, I can full body dumbbell workout routine at home you how to build muscle otherwise difficult... Body part split for this type of training at home importantly, do n't want start. Power, agility and balance all rely on a bench with the ab,. Would advise you to perform exercises that work your quads, hamstrings quads... Dumbbell lunges with no rest in between exercises to perform exercises that work quads. Olympic plates ab wheel, that is the superset workout routine this type of weight, and abdominals so pull-ups...