Dumbbell Bench Press 3 6 - 12 One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday Exercise. The workout can be performed for up to 12 weeks.
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The following dumbbell workout routine is a simple one but it is very effective.
Dumbbell bench workout routine. Its perfect for those who work out at home travel and are on the road a lot or beginners who are new to weight lifting. 2-3 minutes rest between sets. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles chest your triceps as well as your front deltoids shoulders.
With a dumbbell in each hand palms facing your body bend your knees slightly and lean forward by hinging at the hips. 2-3 minutes rest between sets. 1 Dumbbell Bench Press The Dumbbell Bench Press is one of the best dumbbell exercises for the chest.
The program calls for you to work out 5 days per week. Its a great home dumbbell exercise you can do with no bench. 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.
Press dumbbells back to starting position and repeat. Keeping a slight bend in your elbows raise the weights out to. Sit on a bench with dumbbells held in front of you.
The following workout is designed for those who only have access to a set of dumbbells. One Arm Dumbbell Rowif no bench use a chair 4. Motion Raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause.
Dumbbells typically offer a better range of motion than barbells allowing you to build even more. Dumbbell Bench Pressif no bench do it on the floor or do a Push Up 3. Using just a pair of dumbbells and this dumbbell-only routine youll be able to hit all the major muscle groups in your body and build a stronger body in only 30 minutes a day.
A 2-day split dumbbell workout where half the body gets worked in one workout and half the body in a second workout. They target your quads and glutes but also require some engagement of your core. 25 of the Best Dumbbell Exercises for Building Muscle 1.
Best Dumbbell Workouts and Exercises 1. It can be performed as a complete workout program for up to 8 weeks. How to do it.
Bent Over Dumbbell Rows or Inverted Rows. You will do the following free dumbbell workout routine three times per week. Upper Body B Pull-Ups or Band Pull-Downs or Bent Over Dumbbell Rows choose one 3 sets of 6-8 reps.
I strongly suggest you do at least 5 minutes of some type of light aerobics exercise such as the. An actual full body dumbbell workout where the entire body gets trained each and every workout. How Bend forwards from the hips with a light dumbbell in each hand palms facing.
Calves Calf Raise Dumbbells - Standing. Starting Position Put your knee and hand on a bench and grab a dumbbell with your other hand palm facing your body upper arm parallel to your body. Quads calves glutes abs arms and grip strength.
Dumbbell Squats Dumbbell squats are one of the best lower body workouts you can do with dumbbells. Dumbbell training allows you to workout one side of your body at a time which is great for curing any strength imbalances youve developed. Keep your back straight and let your arms hang perpendicular to the floor.
Lower dumbbells to chest in a controlled manner. 5 Day Dumbbell Workout Split Overview. Lying faceup on a bench holding dumbbells at the outside of your shoulders and with palms facing your thighs lift both dumbbells over your chest.
One of the simplest and most common weight exercises is also one of the best. Rest at least 10 seconds between sets and 30 seconds between exercises. This can be done seated or standing.
Lying flat on bench hold the dumbbells directly above chest arms extended. TipsCaution Keep your upper arm still throughout. Lift the dumbbells to your sides keeping the elbows close to the body while squeezing your shoulder blades and back muscles at the top of the movement.
Stand with feet set wider than. Keeping one arm straight lower the other dumbbell touch the outside of your shoulder and push it back up. Dumbbell Shoulder Press 3 sets of 6-8 reps.
Trust me thats all you need to do in order to grow strong and get big muscles. A short metabolic resistance training.
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