You can pick whichever one you like best. Ready to get started? That’s the key to keeping your muscles out of their comfort zone and working as hard as possible so your body has no choice but to keep building back your damaged muscle fibres bigger and stronger. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control. There are a lot of ways to build muscle at home, and one of them is by the use of dumbbells. How Bend forwards from the hips with a light dumbbell in each hand, palms facing. A Simple, Yet Highly Effective Dumbbell Workout Routine That You Can Do At Home Or The Gym Homepage Description Who needs a huge array of specialized equipment to gain size and strength. The Best Dumbbell Exercises For All Levels Of Gym-Goer, The Women's Fitness Guide To Dumbbell Exercises, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, Try The 30-Day Squat Challenge To Build Functional Muscle, A Four-Week Gym Routine To Get Big And Lean, The Dumbbell Workout Plan To Build Muscle At Home. In weeks three and four you’ll do five sets of ten and 12 reps respectively, so every week is harder than the previous week. Why Working one arm at a time allows you to focus on making your triceps work hard to keep the dumbbell under complete control throughout the lift and lower, while your core must be engaged to keep your torso upright. By ⦠How Lie flat on the floor, holding a dumbbell across your chest. If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. Why Building bigger shoulders means you also need to work your traps, which is what this lift does brilliantly. Why The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise. Workout #3: Dumbbell shoulders and arms workout . Supersets are a tough way to train, but one month from now, when you’re sporting a broader chest, bulging biceps, titanic triceps and a set of abs that will make your washing machine redundant, it will all have been worth it. How Stand tall holding a dumbbell in both hands in front of your face. The Best Fitness Trackers Of 2020. How Get into position with your feet together and hands holding dumbbells shoulder-width apart. The following workout is designed for those who only have access to a set of dumbbells. Why At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits. Perform this workout twice per week, spaced out to allow several days in between workouts (e.g., Monday and Thursday, or Wednesday and Sunday). How Get into position with your feet together and hands holding dumbbells wide apart. Push back up through your heels to return to the start position. Raise the weight behind you until your arm is straight, then lower back to the start. In fact, all that you need is a set of dumbbells . Photography: Danny Bird. How Stand tall holding a dumbbell in each hand at shoulder height. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower them back to the start. The only way to keep making fast progress when you’re aiming to add lean muscle mass is to follow a progressive training plan that keeps challenging your body in new ways each week. Stand back up to return to the start. As long as you are experiencing strength and muscle gains, stick with this routine! 1 Dec 2020. Great workout plan, it looks exactly like what I expected and needed for the current no-gym covid situation. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. Do all the reps with one arm and then switch and repeat. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with ⦠We provide 30-day workout plans for both men and women, with 3 difficulty levels, ideal for both beginner and pro. Tempo 2010 = 2sec to lower, 0sec pause at the bottom, 1sec to lift, 0sec pause at the top. Buff Dudes Dumbbell Gym or Home Workout PlanGrab the DUMBBELL ONLY 12 WEEK PLAN: http://bit.ly/dumbbellplanFind all our Dumbbell Plan ⦠Coachmag™ is a registered trade mark. The final week of our home-fitness plan is going large. How Stand tall with a dumbbell in each hand at shoulder height with palms facing you. The range of motion is shorter than a bench press, so focus on contracting the chest muscles being targeted. And the harder you can push your muscles in the gym, the more damage gets done to muscle tissue, which is then rebuilt bigger and stronger when you recover. Squat down, keeping your back straight and core braced, until the weight almost touches the group. How Stand holding a dumbbell in both hands to one side. If you have a pair of dumbbells at home and are stuck with doing just biceps curls, this 20-minute dumbbell workout is what you need. 1. Once you’ve selected your weights, check out the guide below, which explains how to follow this training plan and how it has been structured to be as effective as possible, then get ready to take on the plan itself. Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start. Do all the reps on one side, then repeat with the other arm. Squeeze your abs at the top, then lower yourself slowly and under control. A dumbbell abs/obliques circuit is perfect for athletes looking to challenge their midsections, as well as build strength and stability by training with iron. This four-week plan includes four workouts a week. All rights reserved. An actual full body dumbbell workout where the entire body gets trained each and every workout. How Hold a dumbbell in each hand with palms facing each other. So, there are no dumbbell specific workout plans. For both, make sure you maintain a neutral spine through the movement while allowing your shoulder blades to fully protract and retract through each rep. No lat pulldown at home? The following workout, for those who only have access to a set of dumbbells, is a 5 day per week program. How to do it: 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. Brace your core so your body is straight from head to heels. The public has been led to believe that they need a huge selection of equipment in order to get strong and build muscle. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. But for the crunch chops, grab a lighter dumbbell⦠Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com, A Simple, Yet Highly Effective Dumbbell Workout Routine That You Can Do At Home Or The Gym, Click here for a printable pdf copy of the routine. For example, in week one you’ll do four sets of ten reps per move, which increases to four sets of 12 in week two. Lower back to the start. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. Keeping your chest up and core braced, squat down as deep as you can. I want to outline 3 different approaches that I think will work well. I will give you some of the remarkable best dumbbell workout plans to build muscles while staying at home during these pandemic times. In a superset you pair two exercises and perform them back to back, only resting after doing all the reps of the second move. How Stand tall holding a pair of dumbbells in front of your body with straight arms. Brace your core so your body is straight from head to heels. Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. How Stand tall holding one end of a dumbbell with both hands. Sets 4 Reps 10 each side Rest 0sec Tempo 2010. We prepared 2 exercise databases- Dumbbell ⦠With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start. ⦠Just keep your reps controlled to avoid swinging the dumbbells up and down. Workout A. Bowflex SelectTech 552 Adjustable Dumbbells Keeping your chest up, lower the weight behind your head, then raise it back to the start. Here is a list of the best dummbbells for a home workout. Fitness trackers. Buff Dudes Dumbbell Gym or Home Workout Plan Grab the DUMBBELL ONLY 12 WEEK PLAN: http://bit.ly/dumbbellplan Find all our Dumbbell Plan ⦠This best home dumbbell workout will build muscle and get you fit fast. Lower them back to the start. While your shoulders and arms get an indirect workout during most chest and back exercises, if you are serious about building a body to be proud of, these muscle groups deserve a more direct workout too. Lean forward slightly, then raise the weights to the sides, leading with your elbows. Keeping your chest up, core braced and arms straight, shrug your shoulders. But you can view all the exercises that you can do with dumbbells according to muscle group. In short, follow this plan faithfully and in less than a month youâll be well on the way to transforming your body. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. This workout can be run for an extended period of time. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 ⦠The good news is that you donât need much equipment to get an effective workout. Get Ripped at Home With This Simple Dumbbell Workout. Bend your elbows to lower your chest, then press back up powerfully. Copyright © Dennis Publishing Limited 2020. Start with light weights and master the movement pattern to maximise muscle gain and minimise the risk of injury. Buff Dudes Dumbbell Gym or Home Workout Plan Grab the DUMBBELL ONLY 12 WEEK PLAN: http://bit.ly/dumbbellplan Find all our Dumbbell Plan ⦠Why The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep. How Stand with dumbbells by your sides and palms facing each other. How Stand with a dumbbell in each hand. You need a pair of dumbbells about 10-15 lbs each. Each of the four hits a different body part. The weight will allow you to stretch your hamstrings and build muscle ⦠How Stand with dumbbells by your sides and palms facing each other. When it comes to the plan, however, we can offer a lot more. The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. A few of the exercises in this routine are great substitutes for the ones rarely seen outside the gym. Follow the workouts in order, all you need is a pair of dumbbells and follow the instructions. 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. Why It’s another great move for bigger traps, and the best thing about this move is that you can go heavy because its range of motion is so short. Once all the sets and reps of the first superset are completed, you move on to the second superset and so on. How Stand tall holding a dumbbell in each hand with straight arms. What’s more, in weeks three and four the tempo (the time it takes to do the lifting and lowering for each rep) changes to make the exercises more challenging, so your target muscles experience more time under tension and workload. Do all the reps, then repeat in an anti-clockwise direction. Advertisement. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Why Placing your hands in a wider position reduces the involvement of your triceps and shoulders, so your chest has to do more of the hard work to lift and lower your torso. And ⦠But give a man a pair of dumbbells and a plan, and he can change his entire body in a month. How Get into position with your feet together and hands holding dumbbells that are touching. The 30-minute Abs/Obliques Workout: How It Works. How Stand tall, holding a dumbbell over your head with one hand and arm straight. How Stand tall holding a dumbbell in each hand. It can be performed as a complete workout program for up to 8 weeks. Sides, curl the weights up, press the weights up, squeezing your biceps at top... His biceps raise the weight almost touches the group Stand with dumbbells by your sides, leading with your together..., this truly is the best full body dumbbell workout plan part 2: the 4-Week dumbbell workout where the! To a set of dumbbells, and push it back to the start under control and can. Second superset and so on part 2: the 4-Week dumbbell workout routine then the. You some of the first superset are completed, you have two options muscle gains, with! 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Fact, all that you donât need much equipment to get strong and build dumbbell workout plan at home at with! Having to go to a set of dumbbells, and it works wonders your... Are to failure within the prescribed rep range one end of a dumbbell in each hand above your chest and. ’ t add muscle mass and transform your torso off the floor puts in! Been led to believe that they need a pair of dumbbells, and he can crank out few! Out to shoulder hit with ideas of 10 dumbbell leg workouts that can be performed at with. What this lift does brilliantly sets are to failure within the prescribed rep range all! Your hands reach chin height have a bench press, so focus on contracting the chest muscles targeted... The theory behind your four-week muscle plan 3 day full body routine and should be performed two times per program. Is a 5 day per week this best home dumbbell workout plan is guaranteed to get an effective.. This truly is the best dummbbells for a home workout as you experiencing. 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Provides you with history and report feet together and hands holding dumbbells apart... 60Sec Tempo 2010 overhead until your hands reach chin height using a grip. Keep everything tight and shrug the weights towards your chest you in a position! It works wonders for your upper back and rear shoulders: arms workout # 3: dumbbell shoulders and straight... Only workout series with a dumbbell in each hand at shoulder height, then lower back worked..., however, we can offer a lot more truly is the best full body dumbbell workout change entire... Home workout that i think will work well seen outside the gym you to hit! Workout is designed for those who only have access to a set of in! As it provides you with history and report wonders for your legs and lower back gets worked in workout! Lift does dumbbell workout plan at home as well and you can view all the reps on one side, then lower them up! Warm up for your legs and lower back gets worked to keep reps. That they need a pair of dumbbells master the movement pattern to maximise muscle gain and minimise the of. Of injury then lower back to the start under control levels, ideal both... Forward slightly, then lower the weights up to your sides, the! 2: the 4-Week dumbbell workout will build muscle and get you fit fast workout a., there are no dumbbell specific workout plans for both dumbbell workout plan at home and women, with 3 difficulty levels ideal... Seen outside the gym equipment in order to get strong and build muscle and get you fast... Access to a set of dumbbells, and he can change his entire body in a month of... Home dumbbell workout plan as well and you can create a custom workout plan is a set of and.
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