You have a busy schedule: work, family, shopping, cleaning in an apartment, etc. This list can go on and on. Can you train your muscles effectively without visiting a gym? The solution is simple: a quick 30-minute dumbbell workout. How to workout different body parts with dumbbells? Read on to know all you need to know.
Split-Based Dumbbell Workout at Home
A four-week plan presented below involves 4 workouts at home per week. Each workout session is aimed at different parts of the body:
- the first workout targets on the chest and back;
- the second one targets the arms (biceps and triceps);
- the third one targets the legs and abs;
- the fourth one targets the shoulders.
This dumbbell workout at home is designed in such a way as to help you as quickly as possible build muscle mass and transform the body. In the first three workouts, you work out different muscle groups, so that while one part of the body is working, the other one recovers. This will keep the intensity at a high level and raise the greatest weight without breaking the proper technique. Each exercise of your dumbbell workout program should be done with maximum intensity for better muscle growth. You can also use natural steroids.
Dumbbell Workout – Tips for Beginners
Here’s how you should perform the workout plan. Each workout includes 6 exercises divided into three supersets, designated 1A and 1B, 2A and 2B, and 3A and 3B. In the superset, you perform 2 exercises one after another, resting only after completing all the repetitions. After completing all the sets and reps of the first superset, you go to the second superset and so on. This routine is great for quick mass gaining, because supersets trigger muscle hypertrophy processes. You know that the more working weight, the more muscle fibers you can damage, which after recovery will increase and become stronger.
The only way to maintain constant progress is to follow a plan that forces the muscles to work a new way each week. In this situation, the body has no choice but to continue to repair damaged muscle fibers and make them bigger and stronger. For each exercise with dumbbells at home, you should set the rest time, the number of sets and repetitions, as well as the tempo. The tempo according to this plan should be built according to the 2-0-1-0 scheme: 2 seconds for the negative phase, 0 seconds for stopping at the bottom point, 1 second for the positive phase, 0 seconds for stopping at the top point. In the first week of training with dumbbells at home, you will do 4 sets of 10 repetitions in each exercise. In the second one you should do 4 sets of 12 repetitions. The third and fourth ones imply 5 sets each of 10 and 12 repetitions, respectively. So every week will be more difficult than the previous one. Moreover, in the third and fourth weeks the speed (time for the negative and positive phases) will change so that the target muscles last longer under the load.
Dumbbell Workout Program – List of Exercises
Below you will see a detailed plan for your dumbbell workout for beginners.
Workout 1: Chest & Back.
- 1А. Lying Dumbbell Press. 4 sets, 10 reps, 0 seconds rest. How to perform this exercise? Lay down on the floor, holding dumbbells in straight arms above the chest. Lower the weight to the chest, then lift it up to its original position. Lying on the floor, you are in a stable position, which allows you to work with large weights. The range of motion here is less than in the classic bench press, so concentrate on proper contraction of the muscles of the chest.
- 1B. Dumbbell Row (Hammer Grip). 4 sets, 10 reps, 60 seconds rest. How to perform this exercise? Hold the dumbbells in each hand with your hands to each other. Lean forward, and then pull the dumbbell to your core. By controlled motion, lower the weight back to its original position. The exercise involves the large muscles of the upper back. The lower part of it is in tension to support the core in an inclined position. Hummer grip allows you to work out the forearm as well.
- 2A. Push-Ups with Dumbbells. 4 sets, 10 reps, 0 seconds rest. How to perform this exercise? Take dumbbells, lie on the floor with arms apart on the width of the shoulders. Straighten the sternum and straighten the body in a straight line from head to toe. Bend your arms in the elbows, lower the body, and then with an energetic movement, straighten your arms and return to the starting position. Push-ups are effective for building up the muscles of the chest, especially when you add dumbbells causing instability, which forces the muscles of the core to work.
- 2B. Bent Over Dumbbell Reverse Fly. 4 sets, 10 reps, 60 seconds rest. How to perform this exercise? Take non-heavy dumbbells in each hand and lean forward, not rounding your back. While keeping a slight bend in the elbows, lift the dumbbells to the height of the shoulders, then lower them back to the starting position. This exercise literally works wonders for the upper back and the rear deltas. Start with non-heavy weights to master the technique, maximize target muscles’ involvement, and reduce the risk of injury.
- 3A. Dumbbell Row (in Lying Position). 4 sets, 10 reps, 60 seconds rest. How to perform this exercise? Take dumbbells, take the emphasis lying, spreading your arms to the width of the shoulders. Straighten the core and the body in a straight line from head to toes. Pull one dumbbell to the core, lower it back, and then repeat with the other hand. One movement in this exercise works on one side of the upper back (so that you can fully train each muscle), and also forces the core and shoulder joints to maintain the body in a stable position.
Workout 2: Arms.
- 1A. Bicep Curl. 4 sets, 10 reps, 0 seconds rest. How to perform this exercise? Stand upright, holding dumbbells on the sides (palms facing forward). Without spreading your elbows to the sides, lift the dumbbells to your shoulders, straining your biceps in the upper phase. Lower the dumbbells to return to their original position. This classic exercise is a good way to train the bicep. Just control every repetition, so as not to swing the body and dumbbells.
- 1B. Tricep Skullcrushers. 4 sets, 10 reps, 60 seconds rest. How to perform this exercise? Stand up straight, holding the dumbbell over your head with one hand. Bending your arm at the elbow, lower the projectile by the head, and then lift it back. Do all the repetitions for one hand, then go on to the other. Working with one hand allows you to fully concentrate on the triceps. The muscles of the bark should be strained to keep the trunk in a vertical position.
- 2A. Hummer Bicep Curl. 4 sets, 10 reps, 0 seconds rest. How to perform this exercise? Stand upright, holding dumbbells on the sides (palms facing each other). Without spreading your elbows to the sides, lift the dumbbells to your shoulders, straining your biceps in the upper phase. Lower the dumbbells to return to their original position. Hummer grip targets different bicep parts and involves the forearm into the work.
- 2B. Tricep Kickbacks. 4 sets, 10 reps, 60 seconds rest. How to perform this exercise? Holding the dumbbells in bent hands, lean forward, keeping your back flat. Straighten your arm and take it back, and then lower it back to its original position. Do all the repetitions for one arm, then go on to the other. To maximize the training of the triceps, make sure that by straightening the arms, you keep the target muscles in tension, and bend them slowly in a controlled manner.
- 3A. Push-Ups – Close Triceps Position. 4 sets, 10 reps, 60 seconds rest. How to perform this exercise? Take dumbbells, lie down and put your hands with dumbbells together. Straighten the chest and the body in a straight line from head to the feet. Bend your arms at the elbows to lower the body, and then turn it up and return to its original position with a vigorous movement. Close grip reduces the involvement of the muscles of the chest and shoulders, therefore, the main load targets the tricep muscles.
Workout 3: Legs & Abs.
- 1A. Dumbbell Squats.
- 1B. “The Woodcutter”.
- 2A. Dumbbell Lunges.
- 3A. Goblet Squats.
- 3B. Crunches.
Read more about leg workout here.
Workout 4: Shoulders.
- 1A. Dumbbell Shoulder Press.
- 1B. Standing Flyes.
- 2A. Arnold Press (this exercise has been developed by Arnold Schwarzenegger).
- 2B. Standing Dumbbell Upright Row.
- 3A. Shrugs.
Read more about boulder shoulder workout here.
Some people prefer 3 day a week plans. You can browse through our website and find a workout routine that will be the most suitable for you.
30-Minute Dumbbell Workout – Full Body Option
Here’s how full body 30 minute dumbbell workout may look like.
- Sumo Squat (with a Dumbbell) – 1 min;
- Push-Ups – 1 min;
- Side Plank– 1/2 min for each side;
- “Mountain Athlete” – 1 min;
- Dumbbell Row– 1 min;
- Shoulder Flyes – 1 min;
- Tricep Kickbacks– 1 min;
- Deadlift – 1 min;
- Bicep Curls – 1 min;
- Burpee – 1 min.
Take a break for 1-2 min and repeat 3 times. This program is not intended for complete beginners (newbies).
Read more about full body dumbbell workout.