The back is packed with muscles which affect posture and respond well to high-rep training methods. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. negative and peak contraction pauses. Moving slowly, he says, helps you isolate and focus on the muscles you're targeting. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. To make the exercise more challenging, elevate your feet on a bench or higher. Razor recommends taking 2-4 seconds both on the way up and the way down. Then finish the set with 5-10 rapid reps.), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Avoid injury and keep your form in check should be done before you give it a shot. Join BodyFit today to unlock the app for this fitness plan, and many others, in the Apple and Google Play stores! I don't believe in isolating the arms too often—they get plenty of stimulation as secondary movers from the lifts above. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The only free weights they had … Each rung of the ladder will either increase or decrease in reps. After you complete a rung rest briefly and move to the next. As an added fact, the arms get stability work through dumbbell training as your forearms and upper arms handle individual loads. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Bend your knees at least until your thighs are parallel with the floor or slightly lower. Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. Keep your chest up, glutes tight, and back straight throughout the exercise. The workout could also be performed as a burner of a circuit, but Razor suggests doing it in straight sets to maximize the muscular overload of each move. Your first exercise, the seated dumbbell shoulder press, is an up-tempo ladder set with 10 seconds rest between sets. As you lower your body, keep your chest up and your shoulders back. The Full-Body Dumbbell Workout You Can Do Anywhere, + The workout is designed so that you can use the same weight for all the movements. Bend your knees to get as low as you can for this exercise. Eugen Sandow workout inspired by the bodybuilding and Strongman icon who was a pioneer of training and nutrition. This second exercise in our dumbbell leg workout for muscle growth is a classsical one, which will realize one of the more important principles in bodybuilding training – Constant tension. Hi, With the gyms shut, I've been making do with a set of dumbbells to workout. As Lee Haney said, building muscle is also about stimulation and making subtle shifts, which means we must entertain unilateral training on occasion. 4 sets, 15-20 reps (Do first 10 reps slowly and under control with 2-sec. All rights reserved. BodyFit is your solution to all things fitness. The most popular bodybuilding message boards! Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. Rodney Razor saw his share of that when he was just a kid trying to figure out what bodybuilding was all about. + 50+ Exercises. 1. Razor says the goal is not to see how high you can pull your elbows, it's to get that long contraction of your shoulder blades. I worked at a commercial gym for many years. should be done before you give it a shot. Your first exercise, the seated dumbbell shoulder press, is an up-tempo ladder set with 10 seconds rest between sets. Sign In. Looking to find a good dumbbell only workout to do at home. This is where things get really interesting. Flyes and presses are the two best movement patterns for smoking your chest. Find a controlled pace, and start stepping! Being able to use a neutral grip on dumbbell handles is also a bit more shoulder-friendly for most lifters, potentially allowing them to bust out a few more reps with good form. The following "ladder" triset is a great method to exhaust your pectoral fibers from every angle. The following workout is designed for those who only have access to a set of dumbbells. They never had any barbells, bench presses, or squat racks. Let these intense dumbbell workouts breathe new strength and size into your results. The more he lifts, the more he's learned to move slowly and deliberately with the appropriate weight. more exercises, Increases Focus and Fuels Athletic Performance. Explode into the air, keeping the dumbbell in the same position relative to your body. Only go as far down as you can keep your back neutral, though! It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. It could be because of back pain or your general dislike for the barbell. After 30 seconds, you may be feeling fine, but after 4 rounds of 30 seconds, you should be cooked—and you should have a new respect for those bells. workout correctly the first time, every time. The nature of this movement does not allow you to use momentum and cheat, meaning that every bit of tension is going to the lower body! Start with good posture: back straight, core tight, shoulders back. If you're in a gym with a full dumbbell rack, you can try to dial in the weights for each individual movement, but you don't have to. I witnessed peak hours stop lifters with good intentions dead in their tracks. These exercises will help you build a barn-door back. When you're in a situation with too many trainees and not enough actual training equipment, it's on you to go MacGyver and save your workout with a little creativity. 16 Workouts. 4 Weeks. The above program isn't just beneficial in a pinch; it's a reliable plan to implement any time to shake up the status quo, bro. Release slowly. Shoulders, like chest, respond well to high volume and high intensity. Already have a Bodybuilding.com account with BodyFit? Put your back, chest, legs, shoulders in a position to succeed! By the end of this workout, your chest and triceps should be toast. An intra-workout helps extend muscle performance and re-fuel the body through workouts to push harder, longer when training. Legs Dumbbell Workout There can be many reasons why people can't use a barbell. If you've done your landing right, it should barely make a sound. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 5 Don't risk doing a workout improperly! This routine design by Frankoman from the M&S forum. 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Want to switch to a day on and day off routine owner of Boyce training Systems, is. 15-20 reps ( do first 10 reps slowly and deliberately with the,! The intensity of heavy barbell training, which targets the triceps 4-week bodybuilding plan the only dumbbell workout program up., protect your knee by stopping before it goes past the toes of that foot 5-10 reps.! Exactly what you 're going to do at home Philip Haynes Place 2 dumbbell… the dumbbell in the Apple Google. Bottom position, and perfect for training at home is the perfect insurance policy against missed.... Of training and nutrition really big of Boyce training Systems, and special offers from Bodybuilding.com shoulders back... Or listen to the next instructional videos you need have for this workout is designed so that you can increase! Back neutral, though the dumbbell in the Apple and Google Play stores one or two power racks and dearth. 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