Not enough equipment? No worries! This dumbbell workout can be used at home or at the gym to build muscle mass. You can also use it as an impact workout to diversify your workout.
Workout Description:
Stuck at home and only have dumbbells? Maybe you’re stuck and want to try something different?
A full body dumbbell workout at home or at the gym focuses on using heavy compound lifts and allows you to maximize muscle gains with minimal equipment. This workout can be done over an extended period of time. As long as you experience strength and muscle gains, stick with this regimen! Here are a few key elements to maximize progress:
Progression:
Never waste a set. Always achieve more reps in each set with good form. When you can get to the top of the recommended repetition range in the first set of the exercise, add weight! This means that if the exercise requires 3 sets of 6-12 reps and you can do 12 reps in the first set, add more weight the next time you do the exercise.
Failure:
. Do NOT train to failure. Train to the point where you think you can fail if you do one more repetition.
Nutrition:
. To gain muscle mass, you MUST eat more than it takes to maintain your body weight. If you don’t, you may gain strength, but it will be very difficult to build muscle.
Note to women: Women can perform this workout. The recommended range of repetitions is 10 to 15 for most sets.
You will train 3 days a week – Monday, Wednesday and Friday. Do not add additional exercises to this workout. Cardio can be done in the morning or after resistance training.
Read also:
A 10-week Muscle Building program
Monday – Full Body:
Exercises Repetition Sets:
Dumbbell squat 3 6-12
Dumbbell Bench Press 3 6-12
One-arm dumbbell pull-ups 3 6-12
Dumbbell curls while standing 3 6-12
Dumbbell curls in the squat 3 6-12
Squats 3 10-25
Wednesday – full body:
Exercises Repetition sets:
Dumbbell curls up 3 6-12
Stiff leg dumbbell lift 3 6-12
Dumbbell squat 3 6-12
Calf raises with dumbbells on one leg while standing 3 10-20
Dumbbell press 3 10-15
Side bends with dumbbells 3 10-15
Friday – Full body:
Exercises Repetition sets:
Dumbbell lunges 3 6-12
Dumbbell press from the floor 3 6-12
Wider grip pull-ups 3 6-12
Hammer curls 3 6-12
Dumbbell curls 3 6-12
Leg raises lying on the floor 3 10-25
