The 30-minute dumbbell workout program to build muscle

The 30-minute dumbbell workout program to build muscle
by Steve Copper (Men's Fitness Magazine)

You don't need fancy equipment to build muscle strength—sculpt a better body right now with just a few pairs of these everyday weights.​ There's something intensely satisfying about lifting with barbells. After all, there's nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. But when push comes to press, dumbbells offer a lot more versatility. They don't need much space, and you can find them anywhere, from the dinkiest hotel fitness center to your uncle's garage.

With just a few pairs of weights, this dumbbell-only routine will hit the major muscle groups in your body, and in only 30 minutes a day.


WHY IT WORKS - Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances you've developed. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Hello, six-pack!

DIRECTIONS

Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session

How to Do It: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb. That's one set.


The total-body dumbbell workout

1. FLOOR PRESS

Sets: 3 Reps: 10 Rest: As little as possible

2. BENTOVER DUMBBELL ROW

Sets: 3 Reps: 15 each side Rest: As little as possible

3. WEIGHTED SITUP

Sets: 2 Reps: 5 each side Rest: As little as possible

4. RENEGADE ROW

Sets: 3 Reps: 10 each side Rest: As little as possible

5. GOBLET SQUAT

Sets: 3 Reps: 15 Rest: As little as possible

6. ONE-ARM OVERHEAD PRESS

Sets: 3 Reps: 15 each side Rest: As little as possible

7. SINGLE-LEG ROMANIAN DEADLIFT

Sets: 3 Reps: 8 each side Rest: As little as possible

8. DUMBBELL ONE-ARM SWING

Sets: 3 Reps: 15-20 each side Rest: As little as possible

Work up to 5 sets.


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Comments 1

Guest - Dumbbell Stand on Monday, 10 December 2018 11:13

thanks for such wonderful info.. cheers.. keep posting about workout with dumbbells.. Just got dumbbells and dumbbell rack as a new year resolution to get fit this year

thanks for such wonderful info.. cheers.. keep posting about workout with dumbbells.. Just got dumbbells and dumbbell rack as a new year resolution to get fit this year :)
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