PAiN
08-04-2012, 07:53 PM
WHOLE BODY DUMBBELL WORKOUT
If you're on the road and cant get to a gym and lots of equipment,heres a dumbbell routine you can use to keep your workouts going.
Here’s the routine:
Monday:
Dumbbell bench press (Chest)
Warm up 1 x 15 reps
3 sets of 8 reps
Incline dumbbell press (Upper Chest)
3 sets of 8 reps
Dumbbell squats (Quadriceps - Front Of The Thighs)
4 sets of 10 reps
Alternate dumbbell curls (Biceps)
3 sets of 12 reps
Dumbbell Pullover (Back / Chest)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
Wednesday:
Arnold press (Shoulders)
Warm up 1 x 15 reps
3 sets of 10 reps
Alternate front dumbbell raises (Shoulders)
3 sets of 12 reps
Dumbbell rows (Mid Back)
3 sets of 10 reps
Dumbbell stiff legged deadlifts (Hamstrings / Butt)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
Friday:
Dumbbell deadlifts (Mid Lower Back)
4 sets of 12 reps
Incline dumbbell press (Upper Chest)
3 sets of 10 reps
Dumbbell Lunges (Legs)
3 sets of 12
Alternate dumbbell curls (Biceps)
3 sets of 12 reps
One arm dumbbell extensions (Triceps)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
================================================== ==============
If you’re training the whole body in one workout, here’s another example of a good routine using only dumbbells:
Crunches on a bench 3 x 30
Seated knee raises 3 x 20
Dumbbell bench presses 3 x 8-10
One-arm dumbbell rows 3 x 8-10
Seated dumbbell presses 3 x 8-10
Lying dumbbell extensions 3 x 8-10
Seated dumbbell curls 3 x 8-10
Dumbbell squats 3 x 10-12
Dumbbell stiff-legged deadlifts 3 x 10-12
One-leg calf raises 3 x 12-15
For an advanced three-day split, you can obviously add more exercises to work each muscle group more thoroughly. That will enable you to train every area of the muscle to develop more size.
You can split the body up several ways, depending on which areas you want to work the most. For example, you can train chest and back in the same workout, but if your chest is a weak point, you would be better off training it with a smaller muscle group—like triceps—so you can focus all your energy on improving your weak point.
One good routine that you could use would have you training chest, triceps, biceps and forearms on day one; abs, calves and thighs on day two; and shoulders, back and calves on day three. Here’s an example of the exercises you could use for that workout:
Day 1: Chest, triceps, biceps, forearms
Dumbbell bench
presses 3 x 6-10
Incline dumbbell
presses 3 x 6-10
Flyes 3 x 8-10
Lying dumbbell
extensions
3 x 10-12
Seated one-arm
extensions
3 x 8-10
Bench dips
3 x 10-12
Seated alternate
dumbbell curls
3 x 8-10
One-arm preacher
curls 3 x 8-10
One-arm dumbbell wrist curls 3 x 10-12
Day 2: Abs, thighs, calves
Superset
Crunches on a bench 3 x 30
Lying leg raises 3 x 30
Dumbbell squats (dumbbells at shoulders) 3 x 10-12
Dumbbell lunges (alternating legs) 3 x 10-12
Dumbbell leg curls (dumbbell in between feet) 3 x 10-12
Dumbbell stiff-legged deadlifts 3 x 8-10
Seated calf raises (dumbbells on knees) 3 x 15-20
Standing one-leg calf raises
(holding a dumbbell in one hand) 3 x 10-12
Day 3: Shoulders, back, calves
Seated dumbbell presses 3 x 8-10
Lateral raises 3 x 8-10
Rear-delt raises (facedown on a bench) 3 x 8-10
Dumbbell shrugs 3 x 8-10
Dumbbell pullovers 3 x 12-15
One-arm dumbbell rows 3 x 8-10
Two-arm dumbbell rows
(facedown on a bench, elbows wide) 3 x 10
Standing one-leg calf raises
(holding a dumbbell in one hand) 3 x 10-12
Dumbbell reverse wrist curls
(forearms on thighs) 3 x 10-12
If you're on the road and cant get to a gym and lots of equipment,heres a dumbbell routine you can use to keep your workouts going.
Here’s the routine:
Monday:
Dumbbell bench press (Chest)
Warm up 1 x 15 reps
3 sets of 8 reps
Incline dumbbell press (Upper Chest)
3 sets of 8 reps
Dumbbell squats (Quadriceps - Front Of The Thighs)
4 sets of 10 reps
Alternate dumbbell curls (Biceps)
3 sets of 12 reps
Dumbbell Pullover (Back / Chest)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
Wednesday:
Arnold press (Shoulders)
Warm up 1 x 15 reps
3 sets of 10 reps
Alternate front dumbbell raises (Shoulders)
3 sets of 12 reps
Dumbbell rows (Mid Back)
3 sets of 10 reps
Dumbbell stiff legged deadlifts (Hamstrings / Butt)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
Friday:
Dumbbell deadlifts (Mid Lower Back)
4 sets of 12 reps
Incline dumbbell press (Upper Chest)
3 sets of 10 reps
Dumbbell Lunges (Legs)
3 sets of 12
Alternate dumbbell curls (Biceps)
3 sets of 12 reps
One arm dumbbell extensions (Triceps)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
================================================== ==============
If you’re training the whole body in one workout, here’s another example of a good routine using only dumbbells:
Crunches on a bench 3 x 30
Seated knee raises 3 x 20
Dumbbell bench presses 3 x 8-10
One-arm dumbbell rows 3 x 8-10
Seated dumbbell presses 3 x 8-10
Lying dumbbell extensions 3 x 8-10
Seated dumbbell curls 3 x 8-10
Dumbbell squats 3 x 10-12
Dumbbell stiff-legged deadlifts 3 x 10-12
One-leg calf raises 3 x 12-15
For an advanced three-day split, you can obviously add more exercises to work each muscle group more thoroughly. That will enable you to train every area of the muscle to develop more size.
You can split the body up several ways, depending on which areas you want to work the most. For example, you can train chest and back in the same workout, but if your chest is a weak point, you would be better off training it with a smaller muscle group—like triceps—so you can focus all your energy on improving your weak point.
One good routine that you could use would have you training chest, triceps, biceps and forearms on day one; abs, calves and thighs on day two; and shoulders, back and calves on day three. Here’s an example of the exercises you could use for that workout:
Day 1: Chest, triceps, biceps, forearms
Dumbbell bench
presses 3 x 6-10
Incline dumbbell
presses 3 x 6-10
Flyes 3 x 8-10
Lying dumbbell
extensions
3 x 10-12
Seated one-arm
extensions
3 x 8-10
Bench dips
3 x 10-12
Seated alternate
dumbbell curls
3 x 8-10
One-arm preacher
curls 3 x 8-10
One-arm dumbbell wrist curls 3 x 10-12
Day 2: Abs, thighs, calves
Superset
Crunches on a bench 3 x 30
Lying leg raises 3 x 30
Dumbbell squats (dumbbells at shoulders) 3 x 10-12
Dumbbell lunges (alternating legs) 3 x 10-12
Dumbbell leg curls (dumbbell in between feet) 3 x 10-12
Dumbbell stiff-legged deadlifts 3 x 8-10
Seated calf raises (dumbbells on knees) 3 x 15-20
Standing one-leg calf raises
(holding a dumbbell in one hand) 3 x 10-12
Day 3: Shoulders, back, calves
Seated dumbbell presses 3 x 8-10
Lateral raises 3 x 8-10
Rear-delt raises (facedown on a bench) 3 x 8-10
Dumbbell shrugs 3 x 8-10
Dumbbell pullovers 3 x 12-15
One-arm dumbbell rows 3 x 8-10
Two-arm dumbbell rows
(facedown on a bench, elbows wide) 3 x 10
Standing one-leg calf raises
(holding a dumbbell in one hand) 3 x 10-12
Dumbbell reverse wrist curls
(forearms on thighs) 3 x 10-12