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Dumbbell Workouts For Building Muscle Size And Strength

Here are a selection of workouts for weight training using dumbbells. You can get a great full body workout with only a pair of dumbbells and if you own your own set you can even have a great workout in the comfort of your own home.

I like using dumbbells for a variety of reasons:

• They are cheap and if you are training at home they are only really all you need to have a great workout.
  
  
  
• Dumbbell workouts permit individualized and optimized alignment of joints which makes the exercises both safer and more effective. The movements are more natural to your body and decreases the chances of injuries.
  
  
• When performing exercises such as presses you can get lower down with the weights getting a greater stretch from your workouts.
  
  
• There is a huge variety of exercises to choose from and your whole body is covered.
  
  
• Dumbbells also help work the stabilizing muscles which helps with total body development.
  
  
• You don't need a spotter as much as you would with heavy barbell workouts.
  

The best thing about dumbbells is that a set of spin lock dumbbells and some weight will set you back around $30-50 for a basic set, you can perform lots of different exercises with these and when you out grow the weight you can just purchase more plates, which are usually sold in most good stores such as wal mart, tescos etc. And if you are using a gym then they usually have fixed weight dumbbells which are great for quickly changing the weight and doing dumbbell training such as running the rack and strip sets.

 
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A Simple Beginner Dumbbell Workout

This beginner workout is a full body workout using nothing more then a set of dumbbells and a bench. I like dumbbells because of the versatility, there are hundreds of different exercises you can do with them.

The rules

Perform this workout 3 times a week with at least 1 day break between workouts.

Take 1 second to lift the weights, and 3 seconds to lower them. (301 tempo)

Always full stretch before and after your workout.

3 sets of 12 reps for each exercise.

Rest 30 seconds between sets.

Rest 60 seconds between exercises.

Do this workout for 6 weeks and then move on to a body split.

The workout

You are going to split your body down into basic body parts and do 1 exercise for each in this workout.

Chest
Back
Shoulders
Arms
Legs

The Exercises

Dumbbell Bench Press
Dumbbell Bent Over Rows
Dumbbell Shoulder Press
Hammer Curls
Dumbbell Deadlifts
Dumbbell Squats

Follow these exercises in order using the rules above for a great muscle building workout for the entire body.

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The Best Dumbbell Exercises For Each Body Part

Shoulders

Back

Great Dumbbell Workouts

2 Minute Shoulder Blaster
Add muscle size and definition to your delts in just 2 minutes with this free shoulder circuit and workout video.

Want Bigger Biceps?
This great biceps training circuit will have you developing all angles of your biceps for thicker, fuller arms.

Ultimate Chest Blaster
Smoke your chest muscles after your training sessions with this extended set routine for the chest.

Training At Home

As was mentioned before dumbbells are excellent if you plan on doing home workouts. You can do lots of different exercises with them and they do not take up much room, even more so if you use adjustable dumbbells.

Complete Guide To Home Workouts

Possibly The Best Biceps Exercise
One of the best exercises for building massive biceps.

The Arnold Press
My favorite shoulder exercise of all time.

The Best Exercises
The best dumbbell exercises for each body part.

Do You Need A Training Diary?

Free printable workout and nutrition logs.
A selection of free downloadable workout diaries to use to track your workouts.

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