So you have access to some dumbbells and want to know how to get in shape with them. The good news is that dumbbells are the best way to build muscle. Dumbbells offer you such wide ranging movements that there are so many exercises that you can do with them.
Dumbbells facilitate movements that are more natural for your muscles when compared to working out with barbells. Also, more muscles come into play when working with dumbbells when compared to machines because you have to balance the weights in addition to performing the exercises with dumbbells. On the other hand, machines isolate specific muscles. Dumbbells provide maximum muscle fiber stimulation and brings more of your helper muscles in to play thereby making the exercises more difficult and unpredictable forcing your body to produce greater amounts of anabolic hormones to induce muscular hypertrophy. If used in conjunction with bodyweight exercises the potential to build muscle is limitless.
Below I have created a 3 Day Split Dumbbell Workout. You can choose the days that are most convenient for you.
Remember to spend time warming up before and cooling down after the workout. (Why Warming Up Before and Cooling Down After A Workout Is So Important).
|Dumbbell Bench Press||3||10 – 12|
|Dumbbell Flies||3||10 – 12|
|One Arm Dumbbell Row||3||10 – 12|
|Bent Over Dumbbell Row||3||10 – 12|
|Dumbbell Lying Row||3||10 – 12|
|One Arm Seated Dumbbell Extensions||3||10 – 12|
|Dumbbell Triceps Kickback||3||10 – 12|
|Dumbbell Alternate Curls||3||10 – 12|
|Dumbbell Hammer Curls||3||10 – 12|
|Dumbbell Front Raise||3||10 – 12|
|Dumbbell Lateral Raise||3||10 – 12|
|Dumbbell Squats||3||10 -12|
|Dumbbell Lunges||3||10 – 12|
|Dumbbell Calf Raises||3||15 – 20|
You might want to shake things up now and then so I have created a master list of mostly dumbbell exercises from which you can choose from to shake up your workout routine.
|DB Bench Press||DB Military Press||Lying DB Tricep Extension||DB Squats||One Arm DB Row|
|DB Flies||DB Lateral Raise||Seated Tricep Press||DB Lunges||Bent Over DB Row|
|Pushups||DB Front Raise||Tricep pushups||DB Stiff-Legged Deadlift||DB Pullover|
|Incline DB Bench Press||Arnold Press||DB Alternate Curls||DB Calf raise||DB Lying Row|
|Incline Flies||DB Shrugs||DB Alternate Hammer Curls||DB step up||Chin Up|
|Decline DB Bench Press||Standing DB Press||DB Bent Over Concentration Curls|
|Decline Flies||Bent Over Lateral Raise||DB Concentration Curls|
|Dips||Dumbbell Lying Lateral Raise||DB Skull Crusher|
|Dumbbell Upright Rows||DB Tricep Kickback|
|One Arm Seated DB Tricep Extension|
|Cross Body Hammer Curl|
|DB One Arm Wrist Curls|
|Reverse Wrist Curls|
|One Arm Overhead DB Extension|