The trouble when you first start to research weight lifting routines is that it can be confusing as to what equipment you need and wether you need a gym or not to complete your workouts. Dont let all the different machines at your gym fool you. All you need for a good workout is a simple set of dumbbells and a bench.
A simple dumbbell routine is all you need if you want to start weight lifting. Dumbbells are so versatile you can use all different weights and there is thousands of different exercises you can do with them.
Dumbbell training is not just for beginners and advanced trainers will use dumbbells because you do not need a spotter on most exercises and they work a greater range of motion providing better muscle building properties then machines and barbells.
The dumbbell routine i am about to share with you will train your entire body and there are two variations of this workout.
Dumbbell Workout 1
The first workout is a full body workout which trains the entire body in one session. You will do one exercise for each body part performing 12 reps of that exercise. After one exercise is complete move immediately onto the next exercise and so on until all of them have been completed. Rest 90 seconds and then repeat two more times for a total of 3 sets.
For the purposes of this dumbbell workout the body will be split into the following areas:
Chest
Back
Biceps
Triceps
Shoulders
Legs
You are going to do the following exercises:
Dumbbell Bench Press
One Arm Dumbbell Row
Hammer Curls
Triceps Extensions
Shoulder Press
Dumbbell Squats
Dumbbell Deadlifts
Perform this dumbbell program 1-3 times per week with at least 1 days rest in between workouts.
Dumbbell Workout 2
The second dumbbell workout is a 3 day split. This is where you break the body down into parts and train the whole body over the course of a week. This allows you to increase the intensity of each workout as the recovery time between working the same body part again is longer.
Mondays
Flat Bench Press
Incline Bench Press
One Arm Dumbbell Rows
Pullovers
On the first day on the workout you will train the chest and the back muscles. Performing 2 sets of 12 reps for each exercise, resting 30 seconds between sets.
Wednesdays
Shoulder Press
Side Laterals
Squats
Deadlifts
The second workout focuses on train the legs and the shoulders.
Fridays
Alternate Dumbbell Curls
Hammer Curl
Triceps Extensions
Kickbacks
The last day is an arm blaster and hits the biceps and triceps muscles.
Try this dumbbell routine for 6 weeks and you will gain muscle size and strength in all areas of your body.
You need to increase the amount of weight you lift each workout in order to make steady consistent gains in size and strength. If you do not do this you will fail to get bigger and stronger.
All of the exercises featured in this dumbbell workout routine can be found in the exercise database.
I love training with dumbbells and you can do these workouts either at a gym or in the comfort of your own home. To build a home gym and make progress building muscle size and strength all you need at first is a set of dumbbells and a weight bench.
If you plan on buying a set of dumbbells make sure you get enough weight to make each exercise a challenge for you. There is no point in lifting 20lbs easily when your body could do 30 or 40 as there is no challenge to stimulate the muscle fibres, therefore there will be no growth and you would be wasting your time.
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