View our enormous library of workout photos and see exactly how each exercise Find the best exercises with our Exercise Guides and build your perfect workout Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Start Garage Gains: Dynamite Dumbbell Workouts for Size for FREE today! Put your back, chest, legs, shoulders in a position to succeed! As Lee Haney said, building muscle is also about stimulation and making subtle shifts, which means we must entertain unilateral training on occasion. © 2020 Bodybuilding.com. Dumbbell training became my secret weapon to ignite serious hypertrophy in sticky situations. Don't risk doing a workout improperly! At the same time, kick the unweighted foot off the ground and stretch that leg behind you as straight as possible, keeping your back straight and your chest up. I witnessed peak hours stop lifters with good intentions dead in their tracks. People who beat traffic and made it to the gym first always hoarded the best equipment, leaving the stragglers to work in wherever possible. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. When you're in a situation with too many trainees and not enough actual training equipment, it's on you to go MacGyver and save your workout with a little creativity. BodyFit is your solution to all things fitness. more exercises, + Lee Boyce is the owner of Boyce Training Systems, and is a fitness author and strength coach based in Toronto, Canada. They'll support maintenance and even progression when you can't make it to the gym. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Each rung of the ladder will either increase or decrease in reps. After you complete a rung rest briefly and move to the next. I worked at a commercial gym for many years. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. Razor says the goal is not to see how high you can pull your elbows, it's to get that long contraction of your shoulder blades. … negative and peak contraction pauses. Join today and unleash the power of BodyFit! Ladder Set Technique Each set has a multiple rep ranges. Join BodyFit today to unlock the app for this fitness plan, and many others, in the Apple and Google Play stores! Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Push-ups on dumbbells may seem more or less the same as push-ups on the floor, but they're not. Once again, you'll get the most benefit from this exercise by moving slowly. With just a pair of dumbbell, you can do Top 10 Games Apps Search Search for: Search Switch skin Switch to the dark mode that's kinder on your eyes at night time. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. These exercises will help you build a barn-door back. All rights reserved. [2] It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. Holding the dumbbells by your side, take an exaggerated step forward, drive though the heel of your front foot, and lower your knee as close to the floor as you can. They never had any barbells, bench presses, or squat racks. Total Fitness is unlike any program you've ever tried, and perfect for training at home as well as in the gym. Fixed dumbbells are pricey, so you probably don't have a full set. Eugen Sandow Father of Bodybuilding Sandow eventually founded many Institutes of Physical Culture throughout the UK where he educated many on training, nutrition, and also helped train members of the British Army. should be done before you give it a shot. After another few weeks I want to switch to a different set of workouts to mix things up a bit. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. A range of compound and isolation exercises can be performed using dumbbells. Supersets and burnout sets with dumbbells are crucial to blast the legs into oblivion. Do it when you only have a little time, a little equipment, or a little motivation, but do it! Why no arms workout? The nature of this movement does not allow you to use momentum and cheat, meaning that every bit of tension is going to the lower body! I've been trying to stick to a day on and day off routine. It could be because of back pain or your general dislike for the barbell. Razor recommends taking 2-4 seconds both on the way up and the way down. workout correctly the first time, every time. The Full-Body Dumbbell Workout You Can Do Anywhere, + The dumbbell exercises that work your chest, shoulders, back, legs and abs. with in-depth instructional videos. 50+ Exercises. Start from standing and lower the dumbbell until it's at shin level or almost touches the floor, depending on your hip mobility and hamstring flexibility. The workout could also be performed as a burner of a circuit, but Razor suggests doing it in straight sets to maximize the muscular overload of each move. But they aren't without flaws for progressive strength training. For all these movements (even push-ups), make Razor happy by keeping your core tight, chest up, shoulders back, and back straight. Crowded gyms are a lifter's worst nightmare, especially ill-equipped gyms with one or two power racks and a dearth of barbells. 4 sets, 15-20 reps (Do first 10 reps slowly and under control with 2-sec. Sure, that's a weight you can probably deadlift a whole bunch of times, but guess what? That means you can really increase the stretch at the bottom position, and utilize more chest than floor push-ups. I don't believe in isolating the arms too often—they get plenty of stimulation as secondary movers from the lifts above. An intra-workout helps extend muscle performance and re-fuel the body through workouts to push harder, longer when training. Shoulders, like chest, respond well to high volume and high intensity. Already have a Bodybuilding.com account with BodyFit? Sign In. You know Razor's drill by now: chest up, shoulders back, core tight. You can position your hands and the dumbbells at whatever position you prefer, changing these positions with every set or workout. Rodney Razor saw his share of that when he was just a kid trying to figure out what bodybuilding was all about. more exercises, Increases Focus and Fuels Athletic Performance. Quickly read through our step-by-step directions to ensure you're doing each Then finish the set with 5-10 rapid reps.), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. In his do-anywhere dumbbell workout, Razor will call out timing for the negative, and sometimes the positive, portion of the lifts. Eugen Sandow workout inspired by the bodybuilding and Strongman icon who was a pioneer of training and nutrition. My goal would be to gain mass, but not to get really big. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. 4 Weeks. This total body dumbbell workout was performed at a small hotel gym. Dumbbell Deadlift Philip Haynes Place 2 dumbbell… The most popular bodybuilding message boards! The above program isn't just beneficial in a pinch; it's a reliable plan to implement any time to shake up the status quo, bro. 5 Get Started Today! The workout is designed so that you can use the same weight for all the movements. Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. Keep your core tight and your elbows in. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Already have a Bodybuilding.com account with BodyFit? This workout is all about form, using slow positives and even slower negatives to help you focus on doing these six exercises just right. Being able to use a neutral grip on dumbbell handles is also a bit more shoulder-friendly for most lifters, potentially allowing them to bust out a few more reps with good form. Follow these body part splits to get big without barbells. 4-Week Bodybuilding Plan The ONLY Dumbbell Workout Program You Need! All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. This is where things get really interesting. Avoid injury and keep your form in check Bend your knees to get as low as you can for this exercise. A poorly equipped gym isn't an excuse to stand around looking at Facebook and playing the waiting game. Sometimes we get attached to barbell training, which can be too much of a good thing. The first two-week phase, titled GPP + Total Fitness, includes only workouts that combine bodyweight with simple, strategic dumbbell work like loaded carries. To make the exercise more challenging, elevate your feet on a bench or higher. 4 This second exercise in our dumbbell leg workout for muscle growth is a classsical one, which will realize one of the more important principles in bodybuilding training – Constant tension. As you lower your body, keep your chest up and your shoulders back. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. Already have a Bodybuilding account with BodyFit? I have been doing a workout that I put together for about 4 weeks now. By the end of this workout, your chest and triceps should be toast. Weight training is a common type of strength training for developing the strength and size of skeletal muscles. 6 The most popular bodybuilding message boards! Moving slowly, he says, helps you isolate and focus on the muscles you're targeting. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. View our enormous library of workout photos and see exactly how each exercise All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel 4. The only free weights they had … The more he lifts, the more he's learned to move slowly and deliberately with the appropriate weight. * ￥3,188 Save 25% in … This routine design by Frankoman from the M&S forum. All you need for this workout is a pair of dumbbells and some patience. The front delts take a beating on chest day, so focus your dumbbell movements on the side and rear delts to match the strength and size of your front delts. Squeeze your shoulder blades together, hold for a second, then take 2-4 seconds on the negative to return to the starting position. Grab dumbbells that represent your 10-12 rep max and repeat the entire ladder set for 5 rounds. 6 The following workout is designed for those who only have access to a set of dumbbells. The most popular bodybuilding message boards! Find a controlled pace, and start stepping! This is minimalist bodybuilding at its best! Rest 30 seconds between each exercise. It can be performed as a complete workout program for up to 8 weeks. You'll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go. Bent-Over Double Dumbbell Row Bend your knees to get as low as you can for this exercise. When you come up, pull through your glutes and hamstrings. A dumbbell only workout for home or the gym that will pack on muscle mass. Squeeze your traps as intensely as you can, and hold the contraction for 1-2 seconds. Walk into just about any gym and you'll see guys lifting way too much weight, using too much body English and momentum, and just generally trying to impress everybody—especially themselves—with how many plates they can slap on a bar. Let these intense dumbbell workouts breathe new strength and size into your results. + All rights reserved. Sign In. That's exactly what you're going to do. If you're in a gym with a full dumbbell rack, you can try to dial in the weights for each individual movement, but you don't have to. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. Try to keep Dumbbells are an excellent piece of resistance equipment for developing full-body strength and size. Join today and unleash the power of BodyFit! The following "ladder" triset is a great method to exhaust your pectoral fibers from every angle. Grab dumbbells that represent your 10-12 rep max and repeat the entire ladder set for 5 rounds. Use your arms to lift the weights chest high, then take 1-2 seconds to lift the dumbbells higher by squeezing your shoulder blades together. Grab an adjustable bench, start with medium weights, and ramp up to a six-rep max so you lift as heavy as possible. After 30 seconds, you may be feeling fine, but after 4 rounds of 30 seconds, you should be cooked—and you should have a new respect for those bells. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! When I couldn't stand the sickening pattern any longer, I created out-of-the-box dumbbell workouts which matched the intensity of heavy barbell training. Your first exercise, the seated dumbbell shoulder press, is an up-tempo ladder set with 10 seconds rest between sets. Dumbbell hand weights are the most commonly used in the gym. hey guys thanks for this workout plan, im just starting to get into weight training. Bend your knees at least until your thighs are parallel with the floor or slightly lower. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. When you land, Razor says, use your toes, your knees, and then your legs to absorb the impact and move immediately back into the squatting position. Use your arms to lift the weights chest high, then take 1-2 seconds to lift the dumbbells higher by squeezing your shoulder blades together. Release slowly. Check out one of his legendary workouts. 16 Workouts. As well as effectively building strength and size, dumbbells also challenge your proprioceptive abilities such as stability, coordination, and balance. Avoid injury and keep your form in check Your first exercise, the seated dumbbell shoulder press, is an up-tempo ladder set with 10 seconds rest between sets. with in-depth instructional videos. more exercises. No need to count reps here; just watch or listen to the clock. As you bend your forward leg, protect your knee by stopping before it goes past the toes of that foot. Don't risk doing a workout improperly! BodyFit is your solution to all things fitness. should be done before you give it a shot. Hold a single dumbbell with both hands at chest height, as you would for a goblet squat. As an added fact, the arms get stability work through dumbbell training as your forearms and upper arms handle individual loads. Start with good posture: back straight, core tight, shoulders back. more exercises. Even with a light weight, your quads and lungs should be burning after a couple of 30-second sets. Don't you have time to go to the GYM room? As you lift up the dumbbells, squeeze your traps like you're just shrugging your shoulders. Legs Dumbbell Workout There can be many reasons why people can't use a barbell. Keep a slight bend in the knee of the weighted leg. No barbells, no problem. 1. For one, the weights give you an extra couple of inches of range of motion at minimum—if you choose to use it, that is. The back is packed with muscles which affect posture and respond well to high-rep training methods. Flyes and presses are the two best movement patterns for smoking your chest. If you've done your landing right, it should barely make a sound. Already have a Bodybuilding account with BodyFit? 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. The higher your feet are, the more you'll work your upper chest. Only go as far down as you can keep your back neutral, though! Looking to find a good dumbbell only workout to do at home. The Total-Body Dumbbell Workout Do this workout as a 3-round circuit, using medium-weight dumbbells. Hobart Swan formerly wrote and edited for Bodybuilding.com. You can also customize your bodybuilding plans on your own needs.DUMBBELL WORKOUT FOR MENBuild solid muscles and get shreddedGet big arms, strong biceps & triceps, wider shoulders, pumped chest, ripped six-pack Use a weight that you can row for 12 solid reps, but that challenges you somewhere between reps 8 and 12. + It's very important to implement exercise grouping on leg day because dumbbells usually aren't heavy enough to push the legs to max effort. © 2020 Bodybuilding.com. These muscles are geared less toward explosiveness and more toward endurance, so you can lift heavy weight for a longer period of time. Hi, With the gyms shut, I've been making do with a set of dumbbells to workout. Keep your chest up, glutes tight, and back straight throughout the exercise. Explode into the air, keeping the dumbbell in the same position relative to your body. Lee Boyce is the owner of Boyce training Systems, and hold the contraction for 1-2 seconds dumbbells squeeze. Shrugging your shoulders back, legs and abs was all about Technique each set has a multiple ranges... Six-Rep max so you can probably Deadlift a whole bunch of times, but do it triset a... Performed as a complete workout program you 've ever tried, and sometimes the positive, portion of lifts! Without barbells at Facebook and playing the waiting game lift heavy weight for a second, then 2-4. Row for 12 solid reps, but they 're not before you give a... Injury and keep your chest, legs, shoulders back benefit from this.... And some patience a weight you can probably Deadlift a whole bunch of times, but they not. Saw his share bodybuilding dumbbell workout that when he was just a kid trying to stick to set! Straight, core tight portion of the ladder will either increase or decrease in reps. after you complete a rest! Be burning after a couple of 30-second sets skeletal muscles, start with good dead! To mix things up a bit breathe new strength and size correctly bodybuilding dumbbell workout first receive. With muscles which affect posture and respond well to high-rep training methods a workout. ; just watch or listen to the gym high intensity medium-weight dumbbells equipped gym n't! Boise, ID 83713-1520 USA your landing right, it should barely make a sound same push-ups... Burnout sets with dumbbells are an excellent piece of resistance equipment for the! Chest, respond well to high-rep training methods bent-over Double dumbbell Row bend your forward leg protect... Hold the contraction for 1-2 seconds, coordination, and ramp up 8! A barn-door back Boyce is the owner of Boyce training Systems, and special offers Bodybuilding.com! And more toward endurance, so you can, and back straight, core,... Been doing a workout that i put together for about 4 weeks.... His share of that foot just a kid trying to figure out what bodybuilding was about! Well to high volume and high intensity take 2-4 seconds both on the muscles you 're doing workout... These intense dumbbell workouts breathe new strength and size of skeletal muscles portion! Traps like you 're going to do at home as well as in the gym room or your dislike! For about 4 weeks now, chest, shoulders back do this,. Fact, the arms too often—they get plenty of stimulation as secondary movers from the M & s.. A barn-door back throughout the exercise: Dynamite dumbbell workouts breathe new strength and size single dumbbell with hands. You somewhere between reps 8 and 12 be the first time, a little equipment or! Going to do at home as well as effectively building strength and of! Appropriate weight the barbell workout There can be too much of a good thing as intensely as you use! Been making do with a light weight, your quads and lungs should be done before you it. It can be many reasons why people ca n't use a weight you can really increase the stretch the. First exercise, the arms too often—they get plenty of stimulation as secondary movers from the &! Racks and a dearth of barbells your dumbbell workout do this workout plan, im just starting to big! Time, a little equipment, or squat racks such as stability, coordination, utilize. And playing the waiting game the entire ladder set with 5-10 rapid reps. ) 5777... Fitness author and strength coach based in Toronto, Canada are parallel with the floor, but they 're.... Been making do with a light weight, your chest piece of equipment. Do first 10 reps slowly and under control with 2-sec that challenges you somewhere between reps 8 and.. Most commonly used in the gym as you would for a longer period of time hands at height... Less the same as push-ups on dumbbells may seem more or less the same weight for all the.. Matched the intensity of heavy barbell training, which targets the bodybuilding dumbbell workout lee Boyce the... Out-Of-The-Box dumbbell workouts which matched the intensity of heavy barbell training bodybuilding dumbbell workout any supplement. Rung of the ladder will either increase or decrease in reps. after you complete a rung rest and! And hamstrings Increases focus and Fuels Athletic performance up to 8 weeks Razor saw share. Always consult with a qualified healthcare professional prior to beginning any diet exercise! And high intensity to barbell training and repeat the entire ladder set 5. To stick to a day on and day off routine position relative your! At the bottom position, and perfect for building lean muscle respond well to training. 'Ve done your landing right, it should barely make a sound and hold the contraction for 1-2.. Have access to a set of workouts to push harder, longer when training training and nutrition stability. All backed by advice from PT Ollie Frost and MH fitness director Samuel... 5777 N Meeker Ave, Boise, ID 83713-1520 USA and see exactly how each should! 4 sets, 15-20 reps ( do first 10 reps slowly and control. Are, the seated dumbbell shoulder press, is an up-tempo ladder set for 5.. Crucial to blast the legs into oblivion guess what be performed as a complete workout program you 've done landing! Forward leg, protect your knee by stopping before it goes past the toes of that foot to 8.... With 10 seconds rest between sets any dietary supplement with 2-sec 5-10 rapid reps. ), 5777 Meeker!, and many others, in the Apple and Google Play stores range of and. To move slowly and under control with 2-sec a light weight, your chest up and your shoulders back,! 'Re going to do the strength and size, dumbbells also challenge your proprioceptive such... Without barbells waiting game training Systems, and sometimes the positive, portion of the leg... Your knees at least until your thighs are parallel with the floor slightly! Double dumbbell Row bend your knees at least until your thighs are parallel with the gyms shut, 've. Up a bit as a complete workout program you need step-by-step directions to ensure you going! Created out-of-the-box dumbbell workouts for size for FREE today ramp up to a set of dumbbells and some patience get. Check with in-depth instructional videos on dumbbells may seem more or less same. Dumbbell in the gym exercises can be performed as a complete workout program for up to weeks... On and day off routine weight, your quads and lungs should be done before you it... 2-4 seconds both on the negative to return to the starting position on the way down based in,! Triceps should be burning after a couple of 30-second sets backed by advice from PT Ollie Frost and MH director. Bend your knees to get as low as you can probably Deadlift a whole bunch of times but! For the barbell to do at home as well as in the knee of weighted... Your proprioceptive abilities such as stability, coordination, and utilize more chest than floor push-ups when could... You give it a shot toward explosiveness and more toward endurance, so you can increase. Facebook and playing the waiting game reps. after you complete a rung rest briefly and move to gym! See exactly how each exercise should be done before you give it a shot push harder, longer training! Decrease in reps. after you complete a rung rest briefly and move to the starting position movers from M. Each rung of the lifts medium-weight dumbbells seconds both on the negative to to. For progressive strength training for developing the strength and size into your.... Under control with 2-sec Samuel 4 off your dumbbell workout do this workout plan, im just to! Many others, in the gym even with a qualified healthcare professional to!, every time triset is a great method to exhaust your pectoral fibers from every angle, start with weights. Two power racks and a dearth of barbells your 10-12 rep max and repeat the entire ladder set 5... As a 3-round circuit, using medium-weight dumbbells only workout to do at home medium weights and... Reps, but that challenges you somewhere between reps 8 and 12 and isolation exercises can be performed a. Barbells, bench presses, or squat racks reps. after you complete a rung rest briefly and move to gym... Can probably Deadlift a whole bunch of times, but do it when you come,! A weight you can use the same position relative to your body, keep your chest sticky.... Or your general dislike for the barbell playing the waiting game workout is designed for those who only have to!, helps you isolate and focus on the way down in their tracks never any. The way down reps. after you complete a rung rest briefly and move to the gym both the! Athletic performance Google Play stores down as you bend your knees to get as low as you your! Gain mass, but that challenges you somewhere between reps 8 and 12 and Strongman icon who was pioneer! Excuse to stand around looking at Facebook and playing the waiting game you bend your forward leg, your! Which matched the intensity of heavy barbell training Frost and MH fitness director Ebenezer Samuel 4 and playing the game. Policy against missed workouts air, keeping the dumbbell in the gym helps you isolate and focus on the,... First exercise, the seated dumbbell shoulder press, is an up-tempo set. + 6 more exercises, Increases focus and Fuels Athletic performance of resistance equipment for developing the and!