Would you say if I told you that you can get good results with a full body dumbbell workout?
Well the truth of the matter is You can get amazing body-transforming results with a full-body dumbbell workout that incorporates dumbbell and bodyweight exercises..
There is a terrible myth in the fitness industry that you must use expensive machines, cardio equipment, or home workout equipment to get mind-blowing results. Don’t believe that for a second.
Many of my clients have lost pounds of body fat, sculpted lean muscle, and improved their strength levels using nothing but dumbbell and body weight exercises.
So the question remains: how can you get the fastest possible results using nothing but dumbbell and bodyweight exercises?
All you have to do is apply these three simple tips. They may be simple, but they are very effective.
Tip one: Do great compound exercises. Basically, what this means is that you should focus your efforts on exercises that require a lot of muscle mass. If you want more results in less time, don’t waste time doing dumbbell flights, side raises, curls, and kickbacks. Use the following exercises:
* Note: the abbreviation “DB” stands for dumbbell
Chest / Triceps / Shoulders:
-DB chest press (flat and inclined)
-DB floor press
-Foot DB head press
-DB Push Press
-I ask
-Push-ups and all variations.
Push-ups and handstand variations
Those exercises with dumbbells and body weight will allow you to sculpt your upper body and also burn body fat; isolation exercises cannot do that.
Back / Biceps:
-DB Row
-DB Renegade Row
-Chin-ups and all variations.
-Inverted rows
-DB Jerseys
Legacy:
-Squats
-RDL
-Split squats
-Lunges (crossed, reverse, lateral, etc.)
-Preparations
-Split squats in Bulgarian
-Jump squats
-Jump lunges
-Wide jumps
Various exercises:
-Eructation
Squat thrusts
-DB Snatch
-DB Clean & Press
If you were to use nothing but those exercises, you would transform your body at a much faster rate than people who spend 6 or more hours in the gym each week.
It’s not about how much work you do, but about the quality of the work.
Tip two: Don’t use bodybuilding splits. Bodybuilding splits are recommended in all popular magazines, but that doesn’t mean they are the most effective.
If you want to get the best results in the least amount of time (i.e. three to four workouts per week), then you should only use full body workouts (train three days a week) or use upper / lower splits (train four Days of the week) ). Those are the only “divisions” you will need.
Tip three: Use different rep ranges. Make sure you sometimes use a heavy weight and train in the 3-6 rep range. Other times use a lighter weight and train in the 7-15 or even 20 rep range. Each rank has its benefits, so you should use both.
Try this full body dumbbell workout example:
-DB Step-ups x 10 each leg
-1 DB Push Press Arm x 10 on each side
-1 x 10 DB Row arm on each side
-DB Clean & Press x 5
Do those exercises back to back with minimal rest. You must complete a total of three to five circuits.
Full Body Dumbbell Workout Example 2:
-DB Split Squats x 5 each leg
-1 DB Floor Press Arm x 5 each side
-Renegade Row x 5 each side
-1 DB Snatch arm x 5 each side
Since you will only perform five reps for each exercise, be sure to use a heavy enough weight for each one. Again, do those back-to-back exercises by taking minimal breaks. Perform a total of five to seven circuits.
Design Your Own Full Body Dumbbell Workout:
Just be sure to apply the three tips mentioned above: choose dumbbell and bodyweight exercises that use a lot of muscle, perform full-body workouts for the best results in the least amount of time, and train in different rep ranges.
Now you are well on your way to transforming your body in the shortest time possible.