Workout Description. I have a rail I can use for balance or leaning on, but no bench or chair to incorporate into my routine. Final Words. This 3 day split will give you a run for the money and is great to run after you have run a long powerlifting workout. Hold a dumbbell in each hand at shoulder-level with palms facing in front of you. Building muscle doesn't have to be complicated, or require a lot of fancy equipment. Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hard-core exercises. Keeping your elbows close to your torso and upper arms stationary, slowly bend at the elbow and curl the dumbbells up to shoulder height. Try giving this routine a try for at least 6 - 8 weeks. Except on day 5 where I added a push/pull combination for having another round for the chest and the back. The Jennifer Garner workout includes circuit training. They can make or break a great workout. Do this while you’re watching TV in the comfort of your home. I want to outline 3 different approaches that I think will work well. Get Ripped at Home With This Simple Dumbbell Workout. The three core elements of fitness and weight loss are strength training, cardio and a proper diet. If you're looking for a 4 day dumbbell only routine, try this one. Get a detailed workout breakdown, schedule and find related workouts. Repeating this routine 4 or 5 times a week will begin to see results in a matter of 2 months. Below is a sample 3 day dumbbell workout routine that uses the push/pull/legs split I describe in my article about workout plans and splits. Dumbbell Workout Chart Pdf >>>CLICK HERE<<< Browse our directory of illustrated dumbbell exercises to learn proper technique and build your custom printable workout! dumbbell workout plan for arms,dumbbell routine 5x5,online dumbbell workout chart, routines pdf,dumbbell exercises download,dumbbell bicep routine. Working out three days per week is by far the most popular way to workout. Pull Workout 2. Lighter dumbbells are nice additions to add resistance to squats, lunges, aerobic workouts and many more. In other words, it’ll give you the momentum your body transformation workout needs. Standing Dumbbell Curl 3 6 - 10 Seated Calf Raise 2 10 - 25 MUSCLEANDSTRENGTH. After you work one part of the body it has chance to recover the next day as you work the other. I'm starting on this program, Asubuhi. Workout Schedule. In this particular two-day split, train all torso muscle groups (chest, back, shoulders and abs) in Workout 1 and all limb muscles (biceps, triceps, legs and calves) in Workout 2. 3 Day Powerlifting Dumbbell Routine. All of these moves will hit the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs in a short period of time. Hold a dumbbell in each hand at shoulder-level with palms facing in front of you. 2 Day Split Workout For Muscle Mass. Zottman Curl 2 8 7. Training Day 3. 8 lb, blue. A topic of debate among people in the weight training world is dumbbells vs barbell. Hold one dumbbell in front of you. Full dumbbell row in a high plank: In a high plank and your hips square to the ground, row one arm at a time up toward the ceiling. (Why Warming Up Before and Cooling Down After A Workout Is So Important). All you need are a few dumbbells and this ebook will give you the dumbbell routines you need while demonstrating the exercises. After you work one part of the body it has chance to recover the next day as you work the other. On one hand it’s a year to celebrate, since it’s the last time I’ll be in my 40’s. We're back with another DUMBBELL ONLY workout. Buy 66 LB Dumbbells Set Weights Man Workout Body Building Training Gym Home Dumbbell at Walmart. Also don't try to do too much weight too soon. Seated Dumbbell Extension 2 8 Day 3 Exercise Sets Reps 1. TRY IT NOW: Daily Burn’s Power Cardio Program. Diet and Nutrition Tips. Pair a HIIT workout with an ab workout and you’ve got this 10-minute Start by holding a dumbbell (weight of. Instead, focus on sticking your butt out and keeping a nice arch in your lower back. For your reference, I added a. Add in some ab work. The heavier your dumbbells go, the longer you will be able to make use of this routine. Assume plank (pushup) position with a dumbbell in each hand, palms facing each other. When they reach the top, they find out that Machio's family owns the shrine and he works as a priest during the holiday. What this means is, that you train all or some of the major muscle groups in the upper body on one day, and then all or some of the major muscle groups in the lower body on another day. 2 2 Fitness Reality 1000 Super Max Adjustable Weight Bench. The other is our workout routine. Category Sports; Show more Show less. This full body dumbbell workout can be done after an easy running day (right after the run or later in the day) or during a cross-training day. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. A good example workout would be:. Day 6 - Repeat chest workout from day 1 Day 7 - 60 minutes of steady state cardio. TRY IT NOW: Daily Burn's Power Cardio Program. It was a combo of diet, your workout program, and personal mindset to achieve great results. Focus on holding form throughout each movement and each round. Gone are the days where I feel the need to run at least 30 minutes on the treadmill to feel like it was a workout. 1 days in secondary prevention. Back about 6-8 years ago I had a 6 pack but have lost it by not really working out any more. A fat burning at home full body workout plan to lose weight. Equipment I Used: Set of 10-lb dumbbells; Exercise mat; This workout is made up of four “progressions” and each one is two minutes long. Follow along with the video below or print out the workout so you can fit in your daily. Here are some of the tips to complete this 30 day dumbbell swing advanced challenge. Set 2 x 6-second isotension + 6 reps with 90 pounds; Just two sets here to finish off your biceps. Do this while you’re watching TV in the comfort of your home. Using this routine, you will train one bodypart per day for a duration of 5 days. But with dumbbells, you can move in more than a single plane, which often means you can use a longer range of motion for better overall muscular development. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools Effective 2 day per week fullbody routine that is perfect for building muscle and strength. For many individuals they aren't able to afford a gym membership or aren't able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass. In fact, you can do a full body dumbbell workout with no bench. Repeating this routine 4 or 5 times a week will begin to see results in a matter of 2 months. Smaller dumbbell weights are great for beginners, but many sets come with a wide variety options for novices and experienced lifters. 5in Plyometric/medicine ball 4kg, 8. Description. Pull Workout 2. Strength Oriented - 2 Day Split Workout. The Everlast12kg Plastic Dumbbell Weight Set with Rack will help kick start any home gym setup these weights are ideal for building arm muscle strength. Work every muscle in a matter of minutes with this full-body dumbbell workout. You should start to see results in as little as a month if you do these workouts 1-2 times a week with a couple days rest in between. It comes with different sizes weight plates for you to adjust to your desirable dumbbell weight. Dumbbells are universal sports projectile for training both in the gym and at home. And once more, that washboard tummy will not appear unless you are dieting and burning off fat, so we'll depart the ab workout for today. A two-day training split means splitting up your entire body into two separate workouts, training half in one workout and the other half in a second. Exactly what I needed, the pictures are helpful and includes every dumbbell exercise you could need. Yes4All Neoprene Dumbbells come in different weights range from 2 lbs to 20 lbs for you to vary your daily routine workout. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1. Stand up straight while holding a dumbbell in each hand. Full body dumbbell workout for women. Dumbbell Side Bend 2 x 15-20 reps /side Rest time between sets: 30 - 60 seconds (short rests make this workout plan very effective for muscle endurance and weight loss!) Before each exercise, start with 1 - 2 brief sets as a warm-up. Reverse Grip Dumbbell Press 3 10 5. Chest Supported Dumbbell Row 3 8 - 12 5. Weak side? Not anymore. I was sore for two days after this challenging, 30-Minute Full Body Dumbbell Workout! Follow along as I coach you through 7 full body resistance training exercises in a pyramid-style workout format that will build muscle and burn calories. The Jessica Alba workout uses triceps extensions. WORKOUT PROGRAM OVERVIEW Workout Program Keypad Program Overview The workout program keypad is located to the left of the display. Your Total-Body Dumbbell Workout. Day 1 – Strength A Day 2 – TRX A Day 3 – Recovery Day 4 – Strength B Day 5 – TRX B Day 6 – Recovery Day 7 – Recovery. I’d suggest sticking to the 6-15 rep range for most of you. 3 Day Powerlifting Dumbbell Routine. This is a 5 day workout routine designed for beginners. Dumbbell hamstring curl? 2. Sunday - Rest Day. Continue for the prescribed number of repetitions. Repeat the entire workout 2 more times for a total of 3 sets. Here is the first workout and the start of this program! DAY 1 ~ Sculpt The Body of Your Dreams With This 30 Day Challenge! So here is how this challenge is going to work. The stand was easy to put together but feels a bit flimsy. Movement Standards for CrossFit Open Workout 20. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. Attaining the proper workout plan that fits with your body type could mean the difference between creating a habit or failure within one month (see New Year's Resolutions). Weak side? Not anymore. You’ll need 2 dumbbells for this move. Pullup (home gym alternative - one-arm dumbbell row): If you find bodyweight pullups too challenging, you can use the assisted pullup machine in the gym. Workout Plan Summary. This workout focuses on training your middle back (Lats) and front of your arms (Biceps) for 20. 19 Mar 2018. A workout of just under 20 minutes can be adequate to build strength and size in just six weeks. Professional workout generator, allowing you to filter and generate scaled workouts online based on equipment, exercises, schemes, duration and targeting options. Couple this workout with a good diet and will gain a lot of muscle and strength. Incline Dumbbell Chest Fly 2 10; 221 thoughts on " Women's 3 Day Beginner Weight Training Routine ". If you need a rest, come back up into your leaning/standing position, take a few breaths, and then go back down into your squat. Thankfully, you've come to the right place. Olympic Barbell Dumbbell Weight Set Lifting Exercise Workout Curl Bar limited edition,55 lbs. Your goal is to do as many reps as possible without training to failure on each set. Incline Dumbbell Bench Press 4 8 - 12 4. This should be small enough for most people although even a 2. Yes4All Neoprene Dumbbells come in different weights range from 2 lbs to 20 lbs for you to vary your daily routine workout. Using this routine, you will train one bodypart per day for a duration of 5 days. com Workout Overview The following 5 day workout routine is based on a 5 day split. Let's face it - we're all busy and sometimes it feels like there just aren't enough hours in the day to workout!. Using workout 3 your legs and abs. The following workout is for those who only have access to a set of dumbbells. I also brought my friend mr. Chest Supported Dumbbell Row 3 8 - 12 5. Or if you’re in a hotel gym and all they’ve got is a few sets of old DB’s then you’re good to go! Can get in a great workout!. Seated dumbbell extension superset with dumbbell hammer curls -3 sets of 15, 12, 2, 10 reps Why the hell do you train your arms here again ? 1 time a week is enough. This 2014 review aimed to quantify the clinical impact of statins differently, assessing the mean extension of life due to statin treatment. It offers a comprehensive full 7 day meal plan which will be the best money you’ve ever spent on yourself because there is no way you won’t get results. The dumbbell set is ideal for covering home workout use. Hinge forward at the hips so arms hang perpendicular to floor. I thought it was time to get another full body dumbbell workout going that is quick to do and will give you a great workout without spending hours at the gym, PLUS it can be done in the privacy of you. No Problem — All You Need Are 2 Dumbbells For This Total-Body Blasting At-Home Workout The At-Home Dumbbell Workout. There are many different exercises you can do, and the weight can. Lower the weights back to the start under control. Dumbbell/Free Weight Workout This six week program is a basic strength training program that can be used with dumbbells and/or free weights. This page documents how to perform dumbbell exercises for each muscle group. The Beginner Dumbbell Workout. Widerstrom recommends starting with dumbbells that weigh between 5 and 15 pounds. Overhead Dumbbell Tricep Extension 3 8 - 12 7. This full body dumbbell workout will help you to prep for beach season this summer in just 30 minutes using compound exercises and limited rest. In my last post, we covered the best dumbbell exercises for your chest. 30-Day Core Challenge Aim to do the workout. Read the scorecard for full event details. To share a bit of the Tone It Up 21 Fall Challenge, Karena and Katrina from TIU put together this powerful full-body, strength-training workout that they say "will sculpt your gorgeous bod from. This workout focuses on training your middle back (Lats) and front of your arms (Biceps) for 20. Dumbbell overhead press Sets: 2–3 Reps: 15–20 Rest: 90 sec. Considering that stimulating its unparelled conceiving, altered likewise today accommodated not any higher than alone. Try The 30-Day Squat Challenge To Shed Fat And Build Functional Muscle. “They’re used every single day, at almost every gym worldwide. 4 4 Marcy Deluxe Foldable Utility Bench. Get a detailed workout breakdown, schedule and find related workouts. Enter your details below, your workout will be sent via email. Question: I want to workout with my adjustable dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule. I can assure you that this workout will keep your heart pumping along with working your muscles!. After that, one can rest as much as they need to. Lower Body Dumbbell Workout By Johnny Nasello 2 Comments A previous post called 10 Week Training Cycle Revisited talked about the workout program I designed for myself over the next 10 weeks. It’s a fact. Dumbbell Workout Routine Pro $1. Adjustable dumbbells are vastly superior to their traditional counterpart in every conceivable metric barring price. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools Effective 2 day per week fullbody routine that is perfect for building muscle and strength. Either set up in your living room or go to your local gym and grab a. After almost 10 years of training, the upper lower workout split is still one of my favorite programs in the world. Calves with legs & back day - supersetting in calves on those 2 is EZ with my gym layout. They can make or break a great workout. When moving down. The workout routine is split in 2 different workout days, each consisting of 7 different exercises. Let’s say you wanted to “undo” the damage of the meal. Hi friends! How are ya? Liv graduates from kindergarten today, so I'll probably be a weepy emotional mess. This sample routine is actually something I created specifically for a friend of mine who works out at home and only uses dumbbells (and personally prefers this specific. Working out three days per week is by far the most popular way to workout. In this particular two-day split, train all torso muscle groups (chest, back, shoulders and abs) in Workout 1 and all limb muscles (biceps, triceps, legs and calves) in Workout 2. 3 days is probably enough to start out with but I wouldn't take more than 2 days off. Do eight reps of. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. Add in some ab work. This is a great routine for both men and women. Lower Body Dumbbell Workout By Johnny Nasello 2 Comments A previous post called 10 Week Training Cycle Revisited talked about the workout program I designed for myself over the next 10 weeks. For the supersets, perform the exercises back to back without resting. Brace your abs and press the weights overhead. DAY 2 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Calves & Abs First of all, Congratulations on taking the 30 day challenge! You will be amazed how tone and fit you will get just by incorporating weights into your exercise routine and eating right for your metabolic type!. I personally go back and forth between 3 and 4 day split routines. A benefit to using dumbbell exercises in your workout routines is that they only require you to have access to a pair of dumbbells and a workout bench. Always start with day 1, day 2, day3…day 30 and so on. By The Editors of Men's Health. If you have been a regular reader, you know I’m all about maximizing my time for workouts. In a world of caramel, white mocha, chocolate chip frappucinos with 2 extra shots of espresso - shaken, not stirred - you'll be lucky to find a simple black coffee option on the menu. As far as what to do with them—we’ve got you covered. you are best off performing this routine with at least one day between sessions to allow your muscles a. This workout routine can be used by intermediate to advanced lifters. How to do it:Use both hands to cup the ends of one 5- to 15-pound dumbbell, and stand with your feet about hips-width apart. Movement Standards for CrossFit Open Workout 20. COM THE TOOLS. Here is our plan for your home workout with a dumbbell and no bench. How is it different? For starters, not only is it a 3day workout routine, but each weight lifting workout (Workout A, Workout B, and Workout C) is a full body workout. That is as long as your cardio sessions will be—30 minutes—for the duration of the beginning weight training program. All you need is a pair of dumbbells and this video workout we've created with CrossFit athlete and fitness influencer, Jordan Shalhoub. by Jenny Sugar 2 days ago. Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hard-core exercises. Turn to this 9-move dumbbell arm workout to target all muscles in your arms, from your biceps to your shoulders and triceps. 60 days or less (50) 90 days or less Globe House Products GHP 220-Lbs Cast Iron Plates Steel Chrome Tubular Rods Gym Workout Dumbbell Set CAP Barbell Rubber. Rumor has it the average American eats around 4,500 calories on Thanksgiving. (Why Warming Up Before and Cooling Down After A Workout Is So Important). Shouldn't take too long. To build muscle mass and increase their strength. Top 3 Dumbbell Leg Workout Routines 1. Most importantly bring the dumbbells downwards to contract the triceps completely. Please feel free to adjust to your personal schedule. Plan 2 is 3 days. All you need a set of dumbbells and a mat! Try 10-12 reps per exercise for 4 rounds ⭐️ ️www. Workout- Wednesday or Day 2 Just like in Monday's workout, Wednesday's workout focuses on 3 movement actions: · Hip Dominant Movements: As the name implies, hip dominant movements are movements that are primarily done at the hip and target the back of the leg (the hamstring muscles). CrossFit Open workout 20. Perform this workout twice per week, spaced out to allow several days in between workouts. Dumbbell Chest Workout For Beginners. YOU pick the workout program that you want to follow; it’s all mapped out for you step-by-step. Welcome to day one of the NEW Healthista 30 day dumbbell workout challenge with founder of hot gym Gymclass, Helle Hammonds Just booked your flights to whisk yourself away to a sandy beach but you're in need of a quick fix solution to help burn fat and tone up before you whack on the suncream. com Workout Overview The following dumbbell workout routine will help strengthen and build muscle mass. TRY IT NOW: Daily Burn's Power Cardio Program. by Jenny Sugar 2 days ago Workouts This Workout Playlist Is 100% BTS, Because Honestly, What. Access different workout routines for individual muscle groups along with full-body weekly workouts to help you build muscle, burn fat and get ripped. Arm and Abs Dumbbell Workout Carve Lean Abs and Ripped Arms With a Pair of Dumbbells and This 20-Minute Workout. dumbbells ♂ 50-lb. Gold's Gym ShockWave Dumbbell - 2. Although the exercises below are simple, the way they are performed, can make all the difference in creating a workout that works. Before getting started, it's imperative you make sure you complete a dynamic. chest to back to legs, these dumbbell exercises will give you a total-body workout in 20 minutes or less. So back to my prediction. I use this everyday for a complete home workout. For your reference, I added a. And once more, that washboard tummy will not appear unless you are dieting and burning off fat, so we'll depart the ab workout for today. Remember that number for a moment. Split #2: The Upper Lower Workout Split. Day 1: 30-Minute Dumbbell Workout This 30-minute dumbbell workout, led by trainer Ingrid S. This workout can also be performed on Monday, Wednesday and Friday, alternating between A and B workouts. You can also do this workout with another one of my arm workouts, if you want to shake things up. We continue with this article in which we include the full body dumbbell workout routine at home to talk, now of exercises that are especially designed for women. Friday - Workout 3: Legs and Abdominals. 2 2 Fitness Reality 1000 Super Max Adjustable Weight Bench. This page documents how to perform dumbbell exercises for each muscle group. Widerstrom’s dumbbell circuit workout torches fat and works muscles all over your body in just seven minutes. You've made it! Welcome to the final day of your New Year's Challenge—this last workout ends with a special AMRAP, just for you! Before we get to it, though, we just want to say how impressed we. to the floor facing 2. TRY IT NOW: Daily Burn’s Power Cardio Program. Also don't try to do too much weight too soon. Women's 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. I guarantee your muscles will be sore for a few days after you finish this workout. This program requires you to workout 4 days per week. Sorry this page is available to subscribers only. About Dumbbell Weights. They are very versatile, but often underused. Try our dumbbell leg workout for beginners. The right side of my body is slightly stronger and bigger than my left. For a longer workout, feel free. by Anna Monette Roberts 2 days ago Yoga Do This Relaxing Spinal Twist Using a Wall, and Your Back Will Thank You by Jenny Sugar 2 days ago. It's a full body workout, but two of the moves—the woodchopper and the Russian twist—focus on your core, and more specifically, your obliques. Most of these traditional kettlebell moves can be replicated. com offers 6,766 dumbbell workout products. All equipment you need have for this workout is a pair of dumbbells, and it's perfect for building lean muscle. That gives them 2 full. One of the most popular training splits is the upper lower split. This 2014 review aimed to quantify the clinical impact of statins differently, assessing the mean extension of life due to statin treatment. Take the standing dumbbell shoulder press for instance, Arnold wanted bigger and rounder shoulders, so he designed an exercise which was a variation of the dumbbell shoulder press, which was able to hit the front and the rear deltoids at the same time. You can Shop 3 Day Fat Loss Full Body Workout Routine With Dumbbells on-line shopping store. Here is a dumbbell workout schedule you can follow for 3 months. Sorry this page is available to subscribers only. Day 1 – Strength A Day 2 – TRX A Day 3 – Recovery Day 4 – Strength B Day 5 – TRX B Day 6 – Recovery Day 7 – Recovery. This high quality dumbbell set is made of concrete weight plates and chrome finish bar. THE EXERCISE CUES: Plank Hammer Curls. Increments: Most adjustable dumbbells allow for 1. This is a beginner routine that consists of 3 days per week that takes approximately 4:00-5:00 minutes rest between sets and 60 per session. 3 has been announced and with it come a few important pointers for everyone competing and judging. Send your hips. Man Workout Body Building Training Home Dumbbell Set. Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height. This full body dumbbell workout can be done after an easy running day (right after the run or later in the day) or during a cross-training day. "This 30-Day Arms Challenge Will Transform Your Upper Body In Just 4 Weeks," 10 "Why Boxing Is the Best Workout of 2019. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. 4 4 Marcy Deluxe Foldable Utility Bench. Planks 3 20 Secs MUSCLEANDSTRENGTH. Do this while you’re watching TV in the comfort of your home. Critique from a scale of 1-10. For round two, plant your right leg instead of your left. Here is the first workout and the start of this program! DAY 1 ~ Sculpt The Body of Your Dreams With This 30 Day Challenge! So here is how this challenge is going to work. The great thing with dumbbell workouts is that you can do them anywhere. Perform every set to muscular failure using good form. This challenge can be started at anytime. Below I have created a 3 Day Split Dumbbell Workout. Sorry this page is available to subscribers only. Do you provide a workout tracking sheet in order to keep record of weight lifted? Kind regards, James. How to do it: Start standing, with a micro-bend in knees and two dumbbells in hands, palms facing in. Anybody can workout with dumbbells. True, that type of move is included in this workout, but it’s only one part of the puzzle. In fact, you can do a full body dumbbell workout with no bench. Do this dumbbell workout three days a week with at least 48 hours of rest between workouts, for maximum benefits. Seated Dumbbell Extension 2 8 Day 3 Exercise Sets Reps 1. Pair a HIIT workout with an ab workout and you’ve got this 10-minute Start by holding a dumbbell (weight of. You've made it! Welcome to the final day of your New Year's Challenge—this last workout ends with a special AMRAP, just for you! Before we get to it, though, we just want to say how impressed we. Yes4All Neoprene Dumbbells come in different weights range from 2 lbs to 20 lbs for you to vary your daily routine workout. It's the safest way to build the chest, ladies. 1 days in secondary prevention. PowerBlock Dumbbells, Owatonna, MN. RIPT90 FIT: 90 Day Workout Program with 12+1 Exercise Videos + Training Calendar, Fitness Tracker & Training Guide and Nutrition Plan 4. In a world of caramel, white mocha, chocolate chip frappucinos with 2 extra shots of espresso - shaken, not stirred - you'll be lucky to find a simple black coffee option on the menu. 5 Likes, 0 Comments - Kev Brock (@kevbrockmusic) on Instagram: “Early morning arm day workout at the Battenkill Y. Try This 2-Day Full Body Workout. Dumbbell overhead press Sets: 2-3 Reps: 15-20 Rest: 90 sec. Although the workout is designed for beginners it will allow for more training flexibility in terms of exercise selection and repetition/set schemes. How to do it: Start standing, with a micro-bend in knees and two dumbbells in hands, palms facing in. It hits all the major arm muscles, and sneaks in some cardio work too!. Here is our plan for your home workout with a dumbbell and no bench. Repeating this routine 4 or 5 times a week will begin to see results in a matter of 2 months. And rest on Wednesday's and weekends. No Problem — All You Need Are 2 Dumbbells For This Total-Body Blasting At-Home Workout. The At-Home Dumbbell Workout. Hold for 1-2 seconds then return to the starting position. Dumbbell Shrug 3 12 - 15 MUSCLEANDSTRENGTH. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. If you really want to get the body you want, doing endless reps on a machine just isn't going to cut it. 30 Days dumbbell workout challenge by Coach Ali A great dumbbell workout series for beginners to try at home using a pair of dumbbells. No Problem — All You Need Are 2 Dumbbells For This Total-Body Blasting At-Home Workout The At-Home Dumbbell Workout. Take 30-60 seconds of rest in between rounds. The Beginner Dumbbell Workout. by Jenny Sugar 2 days ago. RAISE THE BAR DUMBBELL WORKOUT. Press the dumbbells up until your arms are fully extended over your head (do not lock your elbows). This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells and barbell only. The Beginner Workout Plan.