Dumbbell workout routine for back printed on apr 27 2010. Your palms should face outwards and your arms should be bent under each weight. This workout is a high volume workout, consisting of mostly compound exercises and designed for those looking to pack on some muscle mass. Dumbbell benchpress workout for explosive pressing power. What is the maximum weight chest press using dumbbells in. This is a full back workout for a bigger stronger back and all you need is dumbbells. Now comes the one authoritative guide to using dumbbells to achieve the results you want. Back extension lie face down, hips on crest of exercise ball. Instant access to the dumbbell muscle building series for free. The barbell, king of the weight room part i the power of the barbell by rich ruffing not everyone has access to a gym loaded with equipment. Now lift the dumbbells to your sides as far as possible. Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. As compared to traditional rubberized dumbbells the rogue urethane dumbbells are made with steel heads and a durable, shockabsorbent urethane plating.
Hold a dumbbell in the hand on the side of the knee that is on the bench with your elbow bent at 90 degrees and your palm facing your body. Please consult with a fitness professional if there is a ny doubt as to how to perform any exercises. Once at shoulder width, move on to rotate the wrists forward so that the palms of your hands face away from you. Holding dumbbells makes them a little more challenging. Workout routine dumbbells upper body printed on apr 28. Workout routine for broad shoulders using dumbbells. Growing stronger strength training for older adults cdc. Position the dumbbells on either side of your chest.
Dumbbell workout no bench can anyone recommend a full body workout using only dumbbells and no other equipmentwhich includes no bench. Workout routine dumbbells full body printed on apr 28 2011. Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position. To catch the dumbbells, make sure elbows are fully extended and locked. Abs side bend dumbbells secondary muscles obliques starting position stand up and hold a dumbbell with one hand along the side of your body. As a crossfit coach and athlete, i find dumbbells advantageous in the following ways.
Let the right arm hang toward the floor and then row, drawing the right arm next to your. Decline bench dumbbell press workoutlabs exercise guide. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Here is a quick and effective dumbbell workout that will hit all the major muscle groupsnot only will this routine help build strength, it could potentially increase metabolism, reduce body fat and improve your posture as. Motion lift both dumbbells straight up while maintaining the angles at your knees and hips and lower them back after a short pause. Deep squat with dumbbells fullbody dumbbell workout. Place your left hand and left knee on the bench and bend forward until your back is nearly parallel to the floor.
Lie on a bench on your back with your feet on the floor. Built with metal handles and thick hexagonalshaped rubber, this set is built to. Return to the starting position by lowering the dumbbells to either side of your chest again. Motion lean your upper body to the side that holds the dumbbell and bring it back after a short pause. Sit back and lower your booty toward the ground while making sure that your. When performing back workouts with dumbbells, pay close attention to your form. If you have access to a chin up bar i strongly recommend you add chin ups or wide grip pull ups as your first back exercise. Lower the weight to the floor, then repeat the move by rowing the other dumbbell. Thighs squat dumbbells secondary muscles buttocks, quadriceps starting position crouch down and hold one dumbbell with both hands between your knees.
Motion raise the dumbbells straight up by raising your shoulders and lower them back after a short pause. Sit on an incline bench with a pair of heavy dumbbells. Watch yourself in a mirror, have a buddy critique your technique, or consult a personal trainer for coaching. Stand with your feet hipdistance apart, holding a dumbbell at each shoulder. Dumbbell workout routine for abs printed on apr 27 2010. Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest. There are some seriously strong bodybuilders out there and some crazy looking dumbbells you wouldnt believe could be lift. As with the 151 training style, if you fail during any part of the routine, note where in the workout this happened. Do not allow the front knee to extend past the front of the toes while also trying to allow the knee of the back leg to bend only slightly. Dumbbell squat butt exercises using dumbbells popsugar. With a pair of dumbbells, you can a great totalbody workout right at home. The only dumbbell exercises youll ever need dumbbell workout. Curl the dumbbells up to shoulder levels and then curl back to start position.
Grasp a dumbbell in each hand with your palms facing one another and your elbows slightly bent. Complete in the order shown with 1 min max rest between each exercise and do all sets where applicable with 12 mins max between each set. Tipscaution breathe out while lifting the dumbbells and breathe in while. You can complete this workout either at home or in the gym. Complete this workout twice per week as a stand alone armbicep workout or as a finsher after a chest or back workout. Warm up you should always do some light intensity exercises before starting any workout, preferably that will warm up your whole body. Bent over barbell row 4 10 one arm dumbbell row 4 10 upright row 3 8. Cap barbell set of 2 hex rubber dumbbell with metal handles, pair of 2 heavy dumbbells choose weight 5lb, 8lb, 10lb, 15lb, 20 lb, 25lb, 30lb, 35lb, 40lb, 50lb. Raise the dumbbells up one at a time, so you can easily hold them in front of you at shoulder width. Now lower the weights to the starting position dumbbells add a variation and hits in a different angle and therefore. Dumbbell destroyer cu anschutz health and wellness center. Grab a set of to dumbbells, and do 20 to 30 reps of each move in quick succession to tone your arms, back, chest, and. Deep squat with dumbbells begin standing with legs hipwidth apart, holding a dumbbell in each hand by your shoulders. Intermediate difficulty with advanced modifications provided build muscle and strength with this chest and back workout.
This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Squats are one of the most effective ways to target your backside. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest. But as dumbbells come in different weights, it might be too expensive to buy a new pair every time you would want to upgrade and add weight to. In order to complete it you will simply need access to a pair of dumbbells. Place one knee on a weight bench and lean forward at the waist, keeping your back straight and supporting yourself with your opposite hand. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. Developed by renowned strength and conditioning coach allen hedrick, dumbbell training features the most effective dumbbell exercises for increasing strength, power, and muscle mass. The last few reps should be challenging, but not impossible.
Using this routine, you will train one body part per day for duration of 5 days. Take the bar off the rack and lower the bar down to the middle of your chest and press the bar upward and slightly back so that at the completion of the movement the bar is approximately over your neck. When you fail, lower the weight so you are able to finish the workout. The throwers ten program is designed to exercise the major muscles necessary. Laying down flat on a bench grab the bar with an overhand grip slightly greater than shoulder width apart. For women starting out with strength training, 5pound dumbbells are a good weight to start with. Performing various combinations of these exercises will give you a strong, sculpted back, but executing them wrong can injure you. Keeping shoulder abducted, rotate shoulder back keeping elbow at 90. Tabatas research tested subjects on stationary bikes, but in the crossfit world his protocol is applied to all variety of functional movements. Read our essential guide to bodybuilding and skip the b. The good thing with these two kinds of workout is that one does not need to have a gym membership to do this and could easily be executed at home. The tabata protocol is applied to exercises including squats, pullups, pushups, situps, rowing, and, in my practice, dumbbell moves. Click the illustration for a printable adobe pdf file. If you are struggling to get through six or more reps, consider.
It only requires a pair of dumbbells, but you may also use a barbell, bench, stability ball. Chest dips or bench dip 4 max deep push ups with hands on dumbbells 4 12 dumbbell flys 3 10. Motion push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. There is no need for bars and clamps and weight trees.
Once youve completed all three sets of the strength and toning exercises, complete the 20 second tabata, with a 10 second. These 10 dumbbell moves will build major back muscle and. Holding dumbbells at your sides, sit back like you are sitting in a chair. Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause. At the top of the movement contract harder and let palms face yourself and at the end of the movement let the palms face each other. When you start, you should perform one overall exercise for each muscle group. Dumbbell shoulder press pdf overall dumbbell side laterals pdf medial heads of the deltoids back exercises. Starting position grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position. If youre interested in strengthening your muscles, you dont have to go to the gym.
No equipment workout this workout is designed to help you train anywhere with no equipment. These fivestar bodyweight exercises you can do at home dont require any equipmentall youll need is some space, your body, gravity, and a little motivation. These dumbbells are sold in pairs and are available in 5lb increments up to 150lbs so no matter your fitness level you are sure to find a set of highquality dumbbells that work for you. The guide has information on equipment, resistance training systems, scheduling, nutrition and injury prevention. Dumbbell workout routine without bench pdf eoua blog. The maximum weight that can be lifted in a chest press using dumbbells by a bodybuilder can actually be pretty heavy indeed. Broad shoulders using dumbbells the workout routine proposed below will target the muscles located in your shoulders the deltoids and will allow you to broaden your shoulders.
Many years ago, i made my return to the commercial gym setting as a type of informal tour to research the mainstream market. Breathe out when lifting the dumbbells and breathe in when returning to starting position. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises this routine is a short, concise workout that targets all parts of the body. You should be able to complete 12 to 15 repetitions of each exercise using the dumbbells. Workout warm up with five minutes of light cardio, then repeat each threeexercise circuit three times. Intensity is key to making the 21159 workout style effective. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. Grasp a dumbbell in each hand and bend forward with knees slightly bent. Back shrug dumbbells secondary muscles trapezius starting position stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Tipscaution try to keep your back straight throughout. Top 35 upper body exercises secure feet at the ankles, hips supported hang forward over back extension bench, head down toward floor slowly extend torso ankle, hip, shoulder align at top of action avoid hyperextension complete 24 sets of 812 repetitions. Targeting the core, upper body, lower body, and total body, the more than. In the meantime, make sure the dumbbells are just to the side of the chest, with your elbows at 90 degrees, as you maintain full. Simple yet effective, this dumbbell set will allow you to complete all the back exercises below, and then some.
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