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If you could only use one exerciser for the rest of your workout, your best bet would probably be the dumbbell.
The versatile weights allow you to do just about any exercise imaginable and adapt to your own abilities and training needs. You can train light volume or heavy weight for powerful low-repetition sets.
They can be used just as effectively in full weight weighted gyms as they are in your bedroom, saving you space with an adjustable pair. Heaven is the limit for dumbbells because it allows you to isolate a specific muscle group or perform top-class full-body routines without having to adjust anything.
If you are done with nothing but a series of dumbbells, you should consider these trainings as a jump point. For some of them, other equipment such as benches are needed, while others can be completed with only two weights and your determination to sweat. If you are in a small room at home, you should take a look at these routines designed especially for the minimalist.
Chest: Dumbbell Hell
Take a timer and a pair of light dumbbells for this volume of Breastbreaker by Bobby Maximus (via Westside Barbell). In the five minutes you still get a lot of work – the real question will be whether you can keep up with all these repetitions.
- Lie on a bench or on the floor with dumbbells.
- Push one arm up and hold the other weight by your side without putting it on your chest.
- Hold down two and a half minutes. If you need a break, hold the dumbbell in the print position.
- Switch sides and repeat for another two and a half minutes.
Arms: Biceps, Triceps and Core Circuit
When most people think of dumbbells, the first step is probably the bicep curl. There are few better ways to work with the pistols. You can, however, also apply the other muscles with intelligent programming. This circuit by Andy Speer uses some dumbbells, your body weight and a ticking clock to give your arms and core a good ending. Perform each movement for 40 seconds, then rest for 20 seconds to complete a lap. Make 3 rounds to finish the workout.
- Pronated (Overhand / Reverse) Curl – 5 reps
- Hammer Curl – 5 reps
- Supinated (underhand standard) Curl – 5 reps
- Alternating Push Plank – 40 seconds
- Hollow diamond plank – 40 seconds
Core / Shoulders: Delt-Defining Planks
This circuit of delt-smashing plank variants underscores the versatility of a dumbbell in the right hands. Use light weight to do 8 repetitions with both arms for all three exercises, then rest for 1 minute to complete a lap. Repeat the series twice for a total of 3 rounds.
- Deltraise for extended plank
- Prize for extended plank
- Superman press for extended planks
Back / lower body: Dumbbells are for deadlifts
You must use your hands to hold dumbbells But that does not mean that you only have to do upper body work. Try some of these deadlift variations on your next day with lower or full body lift, starting with medium weight for 4 sets of 8 to 12 reps.
- Straight leg deadlift
- Deadlift with suitcase
- Cross deadlift
- One leg deadlift
- One arm deadlift
- One arm deadlift with cross
- One arm and leg lift
- ] Sumo Deadlift
- Front Loaded Deadlift
- Kneeling Front Loaded Deadlift
Lower Body: 25s Leg Workout
Participate in this workout to burn a lower body wearing only 25-pound dumbbells. Beginners, Intermediate and Advanced offer everyone a good challenge to train the legs.
3 to 5 rounds, 1 minute break between rounds
- Alternating Front Loaded Reverse Lunge – 60 seconds
- Alternating jump on hip – 60 seconds
3 to 5 rounds 1 minute break between rounds
- Overhead Alternate Reverse Longe – 60 seconds
- Alternating Front Loaded Reverse Longe – 60 seconds
3 to 5 rounds 1 minute rest between laps
- Alternating Reverse Lunge – 60 Seconds
- Alternating Front Reverse Stitch – 60 Seconds
- Alternative Lunge on Hip Level – 60 seconds
Whole body: 7-7 -7 DB Complex
This complex hits almost every muscle group, making it a true full-body dumbbell workout. Make sure you use weights that allow you to work for a variety of exercises over a long period of time. This exercise will be difficult. Perform 7 reps after each exercise, and then rest for 1 to 2 minutes. Repeat this up to 7 times, depending on how much dumbbell you can punish.
- Overhead Triceps Extension
- Hammer Curl
- Overhead Press
- Upset Row
- Drop And Stick Split Squat (L)
- Drop & Stick Split Squat (R)
- Sumo Burpee Brett Williams [BrettWilliamsisanAssociateFitnessEditoratMen'sHealth