Training

A Superior Dumbbell Workout

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It is always good to have options. No matter what type of workouts you regularly do, having a nice change of pace now and again can shake up the routine. This is exactly that type of change-of-pace adventure for you. Also it can be great when using an unfamiliar gym or working out at home.

Dumbbell workouts are a bit different because they cause you to use more unilateral strength and flexibility to control two separate weights at the same time compared to a machine or single barbell. Dumbbells provide versatility, effectiveness, and help with balance and coordination. Heck, there isn’t a single good reason not to try this workout!

Superior Dumbbell Workoutdumbbell workout

This is a two day split workout with upper body and lower body done on different days. Overall it is a great 4 day routine for working out on Monday, Tuesday, Thursday, and Friday. Ideally you will do 3 sets of each exercise and aim for 8 to 12 reps per set except for abdominal work which will be 20 to 30 reps.

Workout A

Pushup and Row – Grip a pair of dumbbells and assume a push-up position. Do a normal pushup and at the top, pause and perform a row with your left hand. Then do another pushup and perform a row with your right hand.

T-Pushup – Grip a pair of dumbbells and assume a pushup position. Do a normal pushup and at the top, pause and rotate your left arm until your hand (and dumbbell) is pointed overhead. Lower that hand down to the ground and repeat with your right arm. That is a single rep.

Rear Deltoid Fly – You can bend over, sit on a flat bench and lean forward, or lie backwards on an incline bench.

Dumbbell Bent Rows

Dumbbell Shoulder Press

Dumbbell Side Lateral Raise

Dumbbell Shrug

Lying Dumbbell Triceps Extension – You should use a hammer grip with the bottom of your hands facing to the ceiling.

Dumbbell Curls

 

Workout B

Woodchopper – Stand with feet shoulder width apart and knees slightly bent while holding a dumbbell in both hands over your shoulder (similar to holding a baseball bat up high). Chop downward with the weight towards the opposite shin. Pause then reverse the movement.

Saxon Side Bend – Stand with feet shoulder width apart and knees slightly bent while holding a dumbbell in each hand with arms straight overhead. Lean to one side as far as you can with the dumbbells still should width apart. Pause and bend back the other direction.

Dumbbell Crunches – Hold a dumbbell across your chest as you perform flat crunches.

Dumbbell Sumo Squat – Hold a heavy dumbbell by its’ sides in front of your body. With your feet a step wider than shoulder width and toes pointing outward, drop your hips and squat back and down until your thighs are parallel to the ground. Then explode back upward to lockout.

Dumbbell Split Squat – Hold a dumbbell in each hand at your sides. Take a stride stance with your feet approximately 3 feet apart. Squat down in a lunge type position making sure your front knee does not travel past your toes. Do all the reps for one side, then switch legs and do reps for the other side.

Dumbbell Romanian Deadlift – Stand with feet shoulder width apart and knees slightly bent while holding a dumbbell in each hand in front of your thighs. Keeping your legs straight and back flat, slowly lower the weight down as far as you can go and then stand straight back up.

Dumbbell Side Lunge – Stand with feet shoulder width apart and knees slightly bent while holding a dumbbell in each hand to the side of your body. Step out sideways and squat down with that hip while keeping the other leg straight. Use your adductor muscles to push yourself back to a standing position and then step to the other side to complete the rep.

Dumbbell Calf Raises – Hold a single dumbbell on the same side as the calf that will be worked. Standing on a low block slowly stretch down with the knee slightly bent and then press upwards, holding the peak contraction for a 2 count. Switch legs (and hands holding the dumbbell) and do reps for the other calf to finish the set.

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