January 15, 2021 3 min read
There is no denying the usefulness and versatility of dumbbells. Though many types of fitness equipment race for the number one spot, dumbbells offer some unique benefits.
For instance, dumbbells are fantastic for fixing muscle imbalances and preventing them from occurring again. They are also compact and easy to store. You can get yourself two or three pairs and open the door for all kinds of home workout possibilities.
To illustrate how useful dumbbells are, we’ve put together four unique workouts for mass and strength. Let’s take a look:
Have you ever heard that you can’t train your upper body effectively with dumbbells alone? If that’s the case, allow us to dispel this myth for you. Below, we’ve outlined a fantastic push workout you can do with nothing but dumbbells.
To do this workout, you should do between two and four sets per exercise. Aim for 6 to 12 repetitions on the pressing exercises and between 8 and 20 on the fly, raises, and extensions. Here’s an example:
Unilateral dumbbell floor press - 4 sets of 6 to 10 reps
Standing overhead dumbbell shoulder press - 3 sets of 8 to 12 reps
Dumbbell chest flys - 3 sets of 12 to 20 reps
Lateral dumbbell raises - 2 sets of 12 to 20 reps
Overhead dumbbell tricep extensions - 2 sets of 15 to 20 reps
Similar to the previous workout, the premise here is the same
Do between two and four sets per exercise. Aim for 6 to 12 reps on the rows and between 8 and 20 on the pullovers, curls, and fly.
Here is the workout:
Bent-over dumbbell rows - 4 sets of 6 to 10 reps
Lying dumbbell pullovers - 3 sets of 8 to 12 reps
Renegade rows - 3 sets of 10 to 12 reps
Dumbbell bicep curls - 2 sets of 12 to 20 reps
Bent over reverse dumbbell flys - 3 sets of 15 to 20 reps
In combination with the above two workouts, this fills in the blanks and allows you to train your entire body in a balanced manner.
As with the above workouts, you should follow the same rules and focus on the smooth execution of each exercise.
Goblet squats - 3 to 4 sets of 8 to 15 reps
Glute bridges - 3 to 4 sets of 15 to 25 reps
Alternating forward lunges - 2 to 3 sets of 8 to 15 reps
Romanian deadlifts - 2 to 3 sets of 6 to 12 reps
Unilateral standing dumbbell calf raises - 2 to 4 sets of 12 to 25 reps
Unlike the previous workouts where we used straight sets, this one is circuit-based. Meaning, you perform each exercise on a timer, rest as little as possible, and move to the next activity.
Once you go down the list, take up to two minutes of rest and repeat the entire sequence one to three more times.
Kettlebell swings (30 seconds) 15 seconds of rest
Goblet squats (30 seconds) 15 seconds of rest
Clean and press (30 seconds) 15 seconds of rest
Renegade rows (30 seconds) 15 seconds of rest
Alternating lunges (30 seconds) 15 seconds of rest
Uneven push-ups (30 seconds) 15 seconds of rest
Kettlebell high pull (30 seconds) 2 minutes of rest
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