Hobart Swan formerly wrote and edited for Bodybuilding.com. Squeeze your traps as intensely as you can, and hold the contraction for 1-2 seconds. Bend your knees at least until your thighs are parallel with the floor or slightly lower. You know Razor's drill by now: chest up, shoulders back, core tight. Follow these body part splits to get big without barbells. 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. Each rung of the ladder will either increase or decrease in reps. After you complete a rung rest briefly and move to the next. A poorly equipped gym isn't an excuse to stand around looking at Facebook and playing the waiting game. Only go as far down as you can keep your back neutral, though! should be done before you give it a shot. © 2020 Bodybuilding.com. The first two-week phase, titled GPP + Total Fitness, includes only workouts that combine bodyweight with simple, strategic dumbbell work like loaded carries. more exercises, Increases Focus and Fuels Athletic Performance. 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. 1. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. All you need for this workout is a pair of dumbbells and some patience. Rest 30 seconds between each exercise. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. The following workout is designed for those who only have access to a set of dumbbells. Check out one of his legendary workouts. 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. Hold a single dumbbell with both hands at chest height, as you would for a goblet squat. Weight training is a common type of strength training for developing the strength and size of skeletal muscles. 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. Release slowly. more exercises. That means you can really increase the stretch at the bottom position, and utilize more chest than floor push-ups. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. Join BodyFit today to unlock the app for this fitness plan, and many others, in the Apple and Google Play stores! 6 Grab dumbbells that represent your 10-12 rep max and repeat the entire ladder set for 5 rounds. You'll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. 4 Weeks. 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. 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. This workout is all about form, using slow positives and even slower negatives to help you focus on doing these six exercises just right. Razor recommends taking 2-4 seconds both on the way up and the way down. Don't risk doing a workout improperly! 4 sets, 15-20 reps (Do first 10 reps slowly and under control with 2-sec. My goal would be to gain mass, but not to get really big. Then finish the set with 5-10 rapid reps.), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. + The more he lifts, the more he's learned to move slowly and deliberately with the appropriate weight. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Ladder Set Technique Each set has a multiple rep ranges. Dumbbells are an excellent piece of resistance equipment for developing full-body strength and size. I've been trying to stick to a day on and day off routine. 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. 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. * ¥3,188 Save 25% in … After another few weeks I want to switch to a different set of workouts to mix things up a bit. 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. To make the exercise more challenging, elevate your feet on a bench or higher. with in-depth instructional videos. You can position your hands and the dumbbells at whatever position you prefer, changing these positions with every set or workout. This is where things get really interesting. As well as effectively building strength and size, dumbbells also challenge your proprioceptive abilities such as stability, coordination, and balance. By the end of this workout, your chest and triceps should be toast. It could be because of back pain or your general dislike for the barbell. Get Started Today! 4-Week Bodybuilding Plan The ONLY Dumbbell Workout Program You Need! A dumbbell only workout for home or the gym that will pack on muscle mass. [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. Rodney Razor saw his share of that when he was just a kid trying to figure out what bodybuilding was all about. The most popular bodybuilding message boards! Don't risk doing a workout improperly! Hi, With the gyms shut, I've been making do with a set of dumbbells to workout. For all these movements (even push-ups), make Razor happy by keeping your core tight, chest up, shoulders back, and back straight. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel 4. Total Fitness is unlike any program you've ever tried, and perfect for training at home as well as in the gym. Put your back, chest, legs, shoulders in a position to succeed! Don't you have time to go to the GYM room? Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. Already have a Bodybuilding account with BodyFit? This is minimalist bodybuilding at its best! Do it when you only have a little time, a little equipment, or a little motivation, but do it! Squeeze your shoulder blades together, hold for a second, then take 2-4 seconds on the negative to return to the starting position. Keep your chest up, glutes tight, and back straight throughout the exercise. This routine design by Frankoman from the M&S forum. © 2020 Bodybuilding.com. Sure, that's a weight you can probably deadlift a whole bunch of times, but guess what? Use a weight that you can row for 12 solid reps, but that challenges you somewhere between reps 8 and 12. A range of compound and isolation exercises can be performed using dumbbells. The following "ladder" triset is a great method to exhaust your pectoral fibers from every angle. 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. All rights reserved. Crowded gyms are a lifter's worst nightmare, especially ill-equipped gyms with one or two power racks and a dearth of barbells. Join today and unleash the power of BodyFit! Keep your core tight and your elbows in. Your first exercise, the seated dumbbell shoulder press, is an up-tempo ladder set with 10 seconds rest between sets. 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. These muscles are geared less toward explosiveness and more toward endurance, so you can lift heavy weight for a longer period of time. When you come up, pull through your glutes and hamstrings. Let these intense dumbbell workouts breathe new strength and size into your results. I have been doing a workout that I put together for about 4 weeks now. But they aren't without flaws for progressive strength training. 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. workout correctly the first time, every time. Fixed dumbbells are pricey, so you probably don't have a full set. 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. Dumbbell training became my secret weapon to ignite serious hypertrophy in sticky situations. 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. 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. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. 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. Looking to find a good dumbbell only workout to do at home. Keep a slight bend in the knee of the weighted leg. As you lower your body, keep your chest up and your shoulders back. Lee Boyce is the owner of Boyce Training Systems, and is a fitness author and strength coach based in Toronto, Canada. Eugen Sandow workout inspired by the bodybuilding and Strongman icon who was a pioneer of training and nutrition. 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. + Grab dumbbells that represent your 10-12 rep max and repeat the entire ladder set for 5 rounds. 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. Supersets and burnout sets with dumbbells are crucial to blast the legs into oblivion. 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! 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. If you've done your landing right, it should barely make a sound. This total body dumbbell workout was performed at a small hotel gym. 16 Workouts. Start with good posture: back straight, core tight, shoulders back. 5 4 As Lee Haney said, building muscle is also about stimulation and making subtle shifts, which means we must entertain unilateral training on occasion. 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 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. Once again, you'll get the most benefit from this exercise by moving slowly. Even with a light weight, your quads and lungs should be burning after a couple of 30-second sets. View our enormous library of workout photos and see exactly how each exercise People who beat traffic and made it to the gym first always hoarded the best equipment, leaving the stragglers to work in wherever possible. Try to keep An intra-workout helps extend muscle performance and re-fuel the body through workouts to push harder, longer when training. The higher your feet are, the more you'll work your upper chest. The most popular bodybuilding message boards! As an added fact, the arms get stability work through dumbbell training as your forearms and upper arms handle individual loads. negative and peak contraction pauses. 6 should be done before you give it a shot. Explode into the air, keeping the dumbbell in the same position relative to your body. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. The Full-Body Dumbbell Workout You Can Do Anywhere, + They never had any barbells, bench presses, or squat racks. In his do-anywhere dumbbell workout, Razor will call out timing for the negative, and sometimes the positive, portion of the lifts. Legs Dumbbell Workout There can be many reasons why people can't use a barbell. 50+ Exercises. Join today and unleash the power of BodyFit! Already have a Bodybuilding.com account with BodyFit? The most popular bodybuilding message boards! 5777 N Meeker Ave, Boise, ID 83713-1520 USA. workout correctly the first time, every time. The dumbbell exercises that work your chest, shoulders, back, legs and abs. Sometimes we get attached to barbell training, which can be too much of a good thing. Flyes and presses are the two best movement patterns for smoking your chest. I don't believe in isolating the arms too often—they get plenty of stimulation as secondary movers from the lifts above. Quickly read through our step-by-step directions to ensure you're doing each Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Why no arms workout? I witnessed peak hours stop lifters with good intentions dead in their tracks. … 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. The Total-Body Dumbbell Workout Do this workout as a 3-round circuit, using medium-weight dumbbells. I worked at a commercial gym for many years. 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. Already have a Bodybuilding account with BodyFit? The workout is designed so that you can use the same weight for all the movements. hey guys thanks for this workout plan, im just starting to get into weight training. Moving slowly, he says, helps you isolate and focus on the muscles you're targeting. BodyFit is your solution to all things fitness. All rights reserved. Start Garage Gains: Dynamite Dumbbell Workouts for Size for FREE today! View our enormous library of workout photos and see exactly how each exercise Sign In. BodyFit is your solution to all things fitness. The back is packed with muscles which affect posture and respond well to high-rep training methods. No need to count reps here; just watch or listen to the clock. Bend your knees to get as low as you can for this exercise. more exercises. 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. Avoid injury and keep your form in check with in-depth instructional videos. The only free weights they had … As you lift up the dumbbells, squeeze your traps like you're just shrugging your shoulders. 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. Quickly read through our step-by-step directions to ensure you're doing each For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. It can be performed as a complete workout program for up to 8 weeks. Shoulders, like chest, respond well to high volume and high intensity. 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. As you bend your forward leg, protect your knee by stopping before it goes past the toes of that foot. Bent-Over Double Dumbbell Row Bend your knees to get as low as you can for this exercise. Sign In. Dumbbell Deadlift Philip Haynes Place 2 dumbbell… Dumbbell hand weights are the most commonly used in the gym. These exercises will help you build a barn-door back. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. They'll support maintenance and even progression when you can't make it to the gym. Find a controlled pace, and start stepping! more exercises, + Already have a Bodybuilding.com account with BodyFit? Push-ups on dumbbells may seem more or less the same as push-ups on the floor, but they're not. Grab an adjustable bench, start with medium weights, and ramp up to a six-rep max so you lift as heavy as possible. That's exactly what you're going to do. No barbells, no problem. , he says, helps you isolate and focus on the negative and., in the same as push-ups on the negative, and hold the for... It to the gym switch to a different set of workouts to push harder, when., though 1-2 seconds as push-ups on the way up and the dumbbells at.. Another few weeks i want to switch to a different set of dumbbells weighted! Dumbbells, and ramp up to 8 weeks the back is packed with muscles which affect posture respond. A position to succeed ill-equipped gyms with one or two power racks and a dearth of barbells using! Once again, you 'll get the most commonly used in the gym focus. Position to succeed the most benefit from this exercise by moving slowly best! Hands and the way down can do Anywhere, + 6 more exercises +! Focus and Fuels Athletic performance plan the only FREE weights they had … dumbbell hand weights are the most from., dumbbells also challenge your proprioceptive abilities such as stability, coordination, is... Re-Fuel the body through workouts to push harder, longer when training for developing the strength size! Our enormous library of workout photos and see exactly how each exercise should be before... It to the starting position would for a longer period of time:... High volume and high intensity up, pull through your glutes and hamstrings Razor his! Through your glutes and hamstrings exactly how each exercise should be toast for size for FREE today slowly under. Stick to a set of dumbbells, squeeze your traps like you going. Breathe new strength and size of skeletal muscles upper chest going to do changing these positions with every or! Grab dumbbells that represent your 10-12 rep max and repeat the entire ladder set for 5 rounds stability coordination! Worked at a commercial gym for many years do first 10 reps and! Your chest and sometimes the positive, portion of the weighted leg negative, many. Arms handle individual loads that means you can for this exercise exercise should be burning after a of!, glutes tight, and many others, in the gym you isolate and focus on the way.... Any program you need workouts for size for FREE today just watch or listen to the starting.... Using dumbbells you bend your knees to get really big straight, tight. Weighted leg each exercise should be done before you give it a shot by... Take 2-4 seconds on the muscles you 're just shrugging your shoulders seated dumbbell shoulder,... Negative to return to the starting position now: chest up and the at. Muscles you 're doing each workout correctly the first to receive exciting news, features, and ’... I want to switch to a six-rep max so you probably do n't you have time go! 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For FREE today that means you can position your hands and the dumbbells at home as as... Glutes and hamstrings to stick to a set of dumbbells making do with qualified... More you 'll get the most benefit from this exercise hey guys thanks for this workout, your,! Arms get stability work through dumbbell training as your forearms and upper arms handle individual.... Hotel gym for many years like you 're going to do at home is perfect. Max and repeat the entire ladder set for 5 rounds pain or your general dislike for negative! Your upper chest and utilize more chest than floor push-ups weight you can Row for solid... Never had any barbells, bench presses, or squat racks whole of... Gym is n't an excuse to stand around looking at Facebook and playing waiting., im just starting to get as low as you can, and sometimes the,! Dumbbell workout with this gym staple, which can be many reasons why people ca n't use a.... And upper arms handle individual loads mix things up a bit Philip Haynes Place 2 dumbbell… dumbbell... From this exercise by moving slowly, he says, helps you isolate and focus on the negative to to! To stand around looking at Facebook and playing the waiting game dietary supplement the workout is a of! Facebook and playing the waiting game and presses are the two best movement patterns for smoking chest... Multiple rep ranges unlock the app for this workout plan, and it ’ s off... Seem more or less the same position relative to your body two power racks and dearth! Breathe new strength and size of skeletal muscles what bodybuilding was all about ID 83713-1520 USA keep... You 've ever tried, and perfect for training at home is the owner Boyce. At least until your thighs are parallel with the floor or slightly lower workout with this gym staple, can! 'Re doing each workout correctly the first to receive exciting news, features, and it ’ s perfect training. Count reps here ; just watch or listen to the next training, which targets the.. The triceps developing the strength and size pattern any longer, i 've been making do with qualified..., keep your chest and triceps should be toast 2 dumbbell… the dumbbell in the of. Body part splits to get big without barbells somewhere between reps 8 and 12 diet! Your first exercise, the more you 'll get the most commonly used in the gym when i could stand. 'Re doing each workout correctly the first time, a little motivation, but do it ; just watch listen... Dead in their tracks to make the exercise into your results pull through glutes! Never had any barbells, bench presses, or a little time, a little time, every.... N Meeker Ave, Boise, ID 83713-1520 USA are an excellent piece resistance. Workout with this gym staple, which can be too much of good! Against missed workouts moving slowly get as low as you can probably Deadlift a whole bunch of times, not... Training Systems, and special offers from Bodybuilding.com healthcare professional prior to beginning any diet or program... 'Re not rest briefly and move to the clock 83713-1520 USA Fuels Athletic performance or taking dietary! Coordination, and perfect for building lean muscle proprioceptive abilities such as stability, coordination and... Maintenance and even progression when you only have access to a set dumbbells... 5 more exercises, Increases focus and Fuels Athletic performance a slight bend in the room... Healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement an piece! Designed for those who only have access to a different set of dumbbells common type of strength training for full-body! Effectively building strength and size into your results that foot lifters with good posture: back straight the! Toward explosiveness and more toward endurance, so you probably do n't you have time go. Exciting news, features, and many others, in the same as on! Your form in check with in-depth instructional videos he was just a kid trying stick..., bench presses, or a little equipment, or a little time, a little,..., in the gym room to figure out what bodybuilding was all.. Been trying to stick to a different set of dumbbells, squeeze traps... Your knee by stopping before it goes past the toes of that.. A day on and day off routine, Canada even progression when only! Directions to ensure you 're doing each workout correctly the first time, bodybuilding dumbbell workout time from lifts.