Here is a beauty of a home dumbbell workout that I use to hit my whole body. Dont let the home bit fool you though, this workout is seriously productive if you go hard and heavy enough. In the grand scheme of things I would have to qualify this as a workout for hardgainers that would like to put on some muscle mass. It also works great as a full body, three day a week program for fat loss if you restrict calories and also hit the sprints on the off days.
At the end of the post there is a 35 Minute Dumbbell Circuit Workout That Will Kick Your Ass
If you are working out at home like I do you may want to invest in a set of selectorized dumbbells like the powerblocks I have. You simply move a pin to select the weight on each dumbbell, and the entire setup is about the size of a small nightstand. It’s awesome for drop sets as well.
The secret to putting on muscle is to eat more calories than you burn, and to lift progressively heavier during your workouts all the time. Thats it, thats all. Oh yes, make sure you don’t do too many exercises that you cant recover from.
I hardly ever go to the gym any more and prefer to workout in the man cave down in the basement. You get the music you want, you can lose your shit and vent, and the gym is always open.
Simple but effective. Remember that intensity and consistency on a program like this home dumbbell workout will get you miles ahead of a fancy routine never done consistently because of travelling to the gym, not enough time in the day, or crowded facilities. Just pick up some simple gear and crush it at home.
Have fun and grow!
Home Dumbbell Workout Version #1
|Full Body Size And Strength Workout|
|Exercises||Sets And Reps||Rest|
|Dumbbell Lying Leg Curls or Glute Hamstring Raises||3×8||1:30|
|Dumbbell Standing Calf Raises||3×12||1:30|
|Dumbbell Bench Presses||3×8||1:30|
|One Arm Dumbbell Rows||3×8||1:30|
|Dumbell Shoulder Presses||3×8||1:30|
The 35 Minute Dumbbell Circuit Workout That Will Kick Your Ass
Use 30lb dumbbells
25 step ups on stairs
Done as a circuit for 10-9-8-7-6-5-4-3-2-1 reps non-stop
Takes about 35 minutes to do
Shortest post ever. Enjoy.