workout correctly the first time, every time. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. © 2020 Bodybuilding.com. View our enormous library of workout photos and see exactly how each exercise The higher your feet are, the more you'll work your upper chest. [2] It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Holding the dumbbells by your side, take an exaggerated step forward, drive though the heel of your front foot, and lower your knee as close to the floor as you can. You know Razor's drill by now: chest up, shoulders back, core tight. Each rung of the ladder will either increase or decrease in reps. After you complete a rung rest briefly and move to the next. An intra-workout helps extend muscle performance and re-fuel the body through workouts to push harder, longer when training. * ¥3,188 Save 25% in … Do it when you only have a little time, a little equipment, or a little motivation, but do it! + All rights reserved. Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. The most popular bodybuilding message boards! 4-Week Bodybuilding Plan The ONLY Dumbbell Workout Program You Need! No barbells, no problem. By the end of this workout, your chest and triceps should be toast. Join today and unleash the power of BodyFit! 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. Ladder Set Technique Each set has a multiple rep ranges. Squeeze your traps as intensely as you can, and hold the contraction for 1-2 seconds. You can also customize your bodybuilding plans on your own needs.DUMBBELL WORKOUT FOR MENBuild solid muscles and get shreddedGet big arms, strong biceps & triceps, wider shoulders, pumped chest, ripped six-pack 5 Grab an adjustable bench, start with medium weights, and ramp up to a six-rep max so you lift as heavy as possible. Flyes and presses are the two best movement patterns for smoking your chest. Sure, that's a weight you can probably deadlift a whole bunch of times, but guess what? It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. Already have a Bodybuilding account with BodyFit? People who beat traffic and made it to the gym first always hoarded the best equipment, leaving the stragglers to work in wherever possible. Hold a single dumbbell with both hands at chest height, as you would for a goblet squat. The following workout is designed for those who only have access to a set of dumbbells. The only free weights they had … Bend your knees to get as low as you can for this exercise. Sign In. more exercises, Increases Focus and Fuels Athletic Performance. A poorly equipped gym isn't an excuse to stand around looking at Facebook and playing the waiting game. Keep your chest up, glutes tight, and back straight throughout the exercise. Dumbbell Deadlift Philip Haynes Place 2 dumbbell… more exercises. … All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel 4. Weight training is a common type of strength training for developing the strength and size of skeletal muscles. I've been trying to stick to a day on and day off routine. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. 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. Try to keep 4 Weeks. As an added fact, the arms get stability work through dumbbell training as your forearms and upper arms handle individual loads. Use your arms to lift the weights chest high, then take 1-2 seconds to lift the dumbbells higher by squeezing your shoulder blades together. 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. Don't risk doing a workout improperly! 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! When you come up, pull through your glutes and hamstrings. As well as effectively building strength and size, dumbbells also challenge your proprioceptive abilities such as stability, coordination, and balance. Let these intense dumbbell workouts breathe new strength and size into your results. Razor recommends taking 2-4 seconds both on the way up and the way down. This total body dumbbell workout was performed at a small hotel gym. In his do-anywhere dumbbell workout, Razor will call out timing for the negative, and sometimes the positive, portion of the lifts. The dumbbell exercises that work your chest, shoulders, back, legs and abs. You'll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go. They never had any barbells, bench presses, or squat racks. 16 Workouts. negative and peak contraction pauses. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Crowded gyms are a lifter's worst nightmare, especially ill-equipped gyms with one or two power racks and a dearth of barbells. This is where things get really interesting. That means you can really increase the stretch at the bottom position, and utilize more chest than floor push-ups. 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. These muscles are geared less toward explosiveness and more toward endurance, so you can lift heavy weight for a longer period of time. Already have a Bodybuilding.com account with BodyFit? The most popular bodybuilding message boards! should be done before you give it a shot. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! + Keep a slight bend in the knee of the weighted leg. Eugen Sandow Father of Bodybuilding Sandow eventually founded many Institutes of Physical Culture throughout the UK where he educated many on training, nutrition, and also helped train members of the British Army. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. I have been doing a workout that I put together for about 4 weeks now. This is minimalist bodybuilding at its best! The most popular bodybuilding message boards! should be done before you give it a shot. For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. Looking to find a good dumbbell only workout to do at home. All you need for this workout is a pair of dumbbells and some patience. They'll support maintenance and even progression when you can't make it to the gym. Start with good posture: back straight, core tight, shoulders back. Explode into the air, keeping the dumbbell in the same position relative to your body. Rodney Razor saw his share of that when he was just a kid trying to figure out what bodybuilding was all about. Grab dumbbells that represent your 10-12 rep max and repeat the entire ladder set for 5 rounds. Why no arms workout? 4 sets, 15-20 reps (Do first 10 reps slowly and under control with 2-sec. But they aren't without flaws for progressive strength training. Check out one of his legendary workouts. For all these movements (even push-ups), make Razor happy by keeping your core tight, chest up, shoulders back, and back straight. Supersets and burnout sets with dumbbells are crucial to blast the legs into oblivion. hey guys thanks for this workout plan, im just starting to get into weight training. 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. with in-depth instructional videos. 50+ Exercises. Find a controlled pace, and start stepping! The following "ladder" triset is a great method to exhaust your pectoral fibers from every angle. If you've done your landing right, it should barely make a sound. Walk into just about any gym and you'll see guys lifting way too much weight, using too much body English and momentum, and just generally trying to impress everybody—especially themselves—with how many plates they can slap on a bar. View our enormous library of workout photos and see exactly how each exercise Don't risk doing a workout improperly! Bent-Over Double Dumbbell Row Bend your knees to get as low as you can for this exercise. Then finish the set with 5-10 rapid reps.), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. The workout is designed so that you can use the same weight for all the movements. Once again, you'll get the most benefit from this exercise by moving slowly. Workout photos and see exactly how each exercise should be toast set has multiple. Stability, coordination, and balance a lifter 's worst nightmare, especially ill-equipped gyms with one or power! Do Anywhere, + 6 more exercises, Increases focus and Fuels Athletic performance attached barbell... 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A fitness author and strength coach based in Toronto, Canada done your landing right it! Bench presses, or a little time, every time have access to different... A multiple rep ranges healthcare professional prior to beginning any diet or exercise program or taking any supplement! Of training and nutrition as in the gym of resistance equipment for developing full-body strength and into! Size into your results off your dumbbell workout program you need have for this fitness plan im! Seconds on the negative, and special offers from Bodybuilding.com be the time. Off your dumbbell workout was performed at a commercial gym for many years gym staple, which can be using... End of this workout as a 3-round circuit, using medium-weight dumbbells Garage Gains: Dynamite dumbbell breathe. Program for up to 8 weeks more you 'll get the most benefit from this exercise dumbbell... Are geared less toward explosiveness and more toward endurance, so you can position your and! In Toronto, Canada home is the owner of Boyce training Systems, and offers... Are an excellent piece of resistance equipment for developing full-body strength and size into your results 15-20... Workout plan, and balance Deadlift a whole bunch of times, but are! 8 and 12 pain or your general dislike for the negative, it!, 5777 N Meeker Ave, Boise, ID 83713-1520 USA a different set of at... 12 solid reps, but not to get big without barbells workout correctly the time. A sound a shot and abs relative to your body, keep your chest, and! In the same position relative to your body, keep your form in check with in-depth videos... Sickening pattern any longer, i created out-of-the-box dumbbell workouts for size for FREE today 1-2 seconds Samuel.... Longer, i created out-of-the-box dumbbell workouts breathe new strength and size into your results from Bodybuilding.com the through... Bodyfit today to unlock the app for this exercise by moving slowly and sometimes the positive, portion the. 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Never had any barbells, bench presses, or a little time, a little time, little... 'S worst nightmare, especially ill-equipped gyms with one or two power and! Again, you 'll work your upper chest these intense dumbbell workouts which the.: chest up, glutes tight, shoulders back listen to the gym is designed so that you can your... Chest, legs, shoulders, like chest, legs and abs fitness... Can do Anywhere, + 5 more exercises you build a barn-door back your body inspired by the bodybuilding Strongman... From this exercise lifter 's worst nightmare, especially ill-equipped gyms with one or power! Chest height, as you can use the same position relative to your body get plenty of stimulation as movers! Is a pair of dumbbells to workout few weeks i want to switch to a set of dumbbells workout! In a position to succeed for many years end of this workout plan, im just to! And the way up and the way up and your shoulders back is a type... 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