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 … You will do the following free dumbbell workout routine three times per week. Is working out at home with dumbbells as effective as working out in a fully equipped gym when it comes to building muscle? Why it works: This is a classic—and a staple of any biceps workout. Many great athletes add isometrics to their workout routines. Sometimes it’s really easy and the replacement is damn near identical (like replacing a barbell shoulder press with a dumbbell shoulder press), and sometimes it’s a little trickier and/or may require some form of additional equipment (like bands, TRX, weighted vest, etc.). Without a bench, one of the best options for your pecs is the svend floor press. 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). For example, what if we only have one type of row or one type of chest pressing exercise? Exercising is one of the most convenient methods to have a healthy lifestyle and a toned body. Here are the exercises which you will perform back-to-back without rest in between each exercise. The Workout Structure. Find a similar exercise to the one you’re unable to do, and do that instead. A regular arm workout using just a simple set of dumbbells can get you the results you want. This dumbbell workout plan is structured with the push-pull legs split in mind. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Just like that original program, this one is built around the 3-4 day upper/lower split. Looking for a free dumbbell workout routine you can do at home? In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. ; 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. 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. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. What about your other workouts from Superior Muscle Growth? Dumbbell Exercises. Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Upper-Body Dumbbell Workout. But if you don’t, then repeating the same version of the same exercise will still work. 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. 4. The workout can be performed for up to 12 weeks. Subscribe to Men’s Health Thank you for signing up. Notes: This was barbell squats in the original routine, so in this workout, we’re simply ; Bridge Add some intensity to this basic exercise by holding a dumbbell across your abdomen. Trust me, that’s all you need to do in order to grow strong and get big muscles. As you can see, even though there are 3 training days per week, there are just 2 actual workouts. 1. Dumbbell Workouts for … 5 Day Dumbbell Workout Split Overview. This is great if you actually have all of this equipment available to you… but what if you don’t? Why it works 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. Yes, we said great workout — not just a few decent arm exercises. 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. The Weighted Crunch and Weighted Leg Raise dumbbell exercises will target your upper and lower abdominals while. Upper Body Dumbbell Workout Routine. How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Single-arm. If this is done as your main full body dumbbell workout routine, I’d say you could do it 3-4 times per week. Tkanks, but this workout You've linked looks even more complicated and contains more gear :). 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. 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. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Simple. If so, you’ve come to the right place. Build Your List of Dumbbell Exercises All your muscles understand are tension, fatigue, and damage, and the frequency, intensity, and volume with which that stimuli is being generated. Check out the original program for all of those details: The Muscle Building Workout Routine, Now let’s answer some questions you may have about these workouts…. 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. What if I don’t like a certain exercise? This routine is intended to take … So if you can’t do a certain quad exercise, choose some other similar quad exercise. How This Total-body, At-home Dumbbell Workout Works. 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. Each of the four hits a different body part. What Is The Best Way To Lose Weight Fast And Keep It Off? Legs and Glutes. Same thing applies for every other type of exercise. Body weight options, dumbbell options, and resistance band options. Workout B. Dumbbell Skull Crusher. Begin with arms extended to the ceiling. Workout 1 each week targets your chest and back. The first two-week phase, titled GPP + Total Fitness, includes only workouts that combine bodyweight with simple, strategic dumbbell work like loaded carries. your abs). 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). Brown Rice vs White Rice: Which Is Better? Whatever you can’t do, replace it with the closest version of what you can do. If so, I've written the ultimate guide to getting the results you want without a gym. Yes you can. 3. Sit back into a squat , then drive back up and repeat. Also note that the exact days of the week you choose to train on is up to you and your own schedule. 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. Can we repeat it? And while this is probably the most common way to schedule it (many people like having weekends off), the exact days you choose doesn’t matter as long as a similar template of training days and rests days is kept intact. Can those be made into dumbbell-only versions as well? 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. 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. Dumbbells are inexpensive workout tools that can be used to achieve these goals. Check out the original program for all of those details: The Beginner Weight Training Workout Routine. However, when you’re working out at home with limited options, this isn’t always possible. 2-day, 3-day, 4-day, and 5-day home workouts. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. But when push comes to press, dumbbell training offer a lot more versatility. Mainly, that’s because they offer tons of variety and convenience. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. On all one-handed (or one-legged) moves, repeat with opposite limb. 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 Dumbbell exercises provide a great full-body workout in a compact amount of space. They are presented here to highlight how effective working out with dumbbell exercises can be. It is also a great dumbbell move for beginners since it is a simple movement. How to do it: Stand with feet shoulder-width apart and biceps at your sides. Luckily there are numerous exercise methods like aerobics, dance class, gym, jogging, brisk walking, etc. They hem and haw about paying the gym membership fees and consider paying for a personal trainer. 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