Build Big Muscle With Dumbbells
We are a society that strives for endless options. We become intrigued when we are presented with another choice that we didn’t have before. We want that option to “upgrade” or “add additional items” because many of us think NEW and MORE is better.
The same thing occurs within the realm of health and fitness: a new diet plan, a new exercise program, and/or a new piece of equipment. For us fitness freaks, we sometimes find ourselves looking for another option or the latest and greatest workout routine because we think adding more options into the equation is going to produce better results.
At times we may find ourselves forgetting about the basics of fitness and the true simplicity of it all. Rather than complicating things week after week, take a step back and take a look at your fitness journey as something simple.
That’s what this dumbbells-only workout split is all about: simplicity.
With this workout, we are keeping it simple. No bars. No machines. No plates. No complicated pieces of equipment that you may not feel comfortable using. This workout is all about you, a bench, and a set of dumbbells. If you have the ability to bend down and pick up a set of dumbbells, then you possess the ability to crush this workout to your fullest potential.
This workout plan was designed with a simplistic outlook, giving you the options to choose your exercises and workout plan, but keeping the equipment and rep style as simple as possible. Not a thousand different options, but simply two or three.
This dumbbell-focused routine will help you build muscle from head to toe. This workout is great for the beginner lifter looking to build muscle in a simple, raw manner with minimal equipment. This plan is also perfect for anyone with a home gym that doesn’t have an array of extravagant equipment.
The ‘Dumbbells-Only’ Workout
Depending on the amount of time you have each week and your preferred training style, this dumbbells-only workout can be run as a full-body routine, push-pull-legs hybrid, or as a single muscle group workout routine. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. By using a rep goal style of training, the intensity is elevated and this will help you sustain more focus within your workout by giving you a specific rep number to complete before moving on to the next workout.
Weight
For all of these exercises, use a weight that you can perform 8-10 reps comfortably with. The short rest periods and rep goal system within this workout will make each set after the first more difficult, but stick with that weight and don’t move on to the next movement until you’ve finished your 50 reps.
Exercises
Chest
• Flat Bench Dumbbell Press
• Incline Bench Dumbbell Press
• Dumbbell Flyes (Flat or Incline)
• Single-Arm Dumbbell Press
• Weighted Push-Ups (dumbbell resting on your upper back)
Triceps
• Dumbbell French Press
• Dumbbell Skull-Crushers
• Dumbbell Triceps Kickbacks
• Weight Diamond Push-Ups (arms close with hands touching in a diamond position)
Back
• Two-Arm Dumbbell Rows
• Single-Arm Dumbbell Rows
• Dumbbell Deadlifts
• Renegade Dumbbell Rows
Biceps
• Standing Dumbbell Curls
• Incline Bench Dumbbell Curls
• Dumbbell Hammer Curls
• Single-Arm Concentration Curls
• Single-Arm Spider Curls
Shoulders
• Dumbbell Military Press
• Arnold Press
• Side Lateral Raises
• Bent-Over Rear Dumbbell Flyes
• Dumbbell Front Raises
Legs
• Goblet Squats
• Walking Lunges
• Straight-Leg Dumbbell Deadlifts
• Lying Dumbbell Hamstring Curls
• Standing Calf Raises (stand on the bench while holding the dumbbells in each hand)
Full-Body Workout Routine
Rep Goal: 50 Reps for each movement
Rest Time Between Sets: 60 seconds
Day 1
• Two Chest Movements
• One Triceps Movement
• Two Shoulder Movements
• One Back Movement
• Two Leg Movements
Day 2
• Two Back Movements
• Two Biceps Movements
• One Shoulder Movement
• One Triceps Movement
• One Leg Movement
Day 3
• One Chest Movement
• One Back Movement
• One Biceps Movement
• Two Leg Movement
Push-Pull-Legs Hybrid Workout Routine
Rep Goal: 50 Reps for each movement
Rest Time Between Sets: 60 seconds
Day 1 – PUSH
• 3 Chest Movements
• 3 Triceps Movements
Day 2 – PULL
• 3 Back Movements
• 3 Biceps Movements
Day 3 – LEGS HYBRID
• 3 Shoulder Movements
• 3 Leg Movements
Single Muscle Workout Routine
Rep Goal: 50 Reps for each movement
Rest Time Between Sets: 60 seconds
Day 1 – Chest
• 4 Chest Movements
Day 2 – Back
• 4 Back Movements
Day 3 – Arms
• 3 Biceps Movements
• 3 Triceps Movements
Day 4 – Shoulders
• 4 Shoulder Movements
Day 5 – Legs
• 4 Leg Movements
Quelle: Build Big Muscle With Dumbbells