If Your Goal is Build strength and Fat Loss, this Full Body Dumbbell Workout Routine is designed for you.
What is a Dumbbell?
The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs, with one in each hand.
Benefits of Dumbbell Exercises
- Dumbbells can provide the two types of overload that lead to muscle growth.
- Dumbbell exercises can create both inter- and intramuscular coordination, leading to greater levels of muscle activation.
- Dumbbells can be used for a variety of exercises.
- Dumbbells allow the user to focus on one arm or leg at a time, which is one way to initiate strength gains by using a heavy overload.
Full Body Dumbbell Workout Routine
The following program consists of five days of training per week:
Just complete the circuit
- Dumbbell Bench Press
- Alternated Biceps Curl
- Shoulder Press
- Triceps Kickback
- Kneeling One Arm Row
- Lateral Raise
- Lying Fly
- Upright Row
- Stationary Lunge
- Toe Raise
Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .
let’s go to work
Full Body Dumbbell Workout Routine: Exercise1 Dumbbell Bench Press
The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles (chest), your triceps, as well as your front deltoids (shoulders).
Full Body Dumbbell Workout Routine: Exercise2 Alternative biceps curl
The Alternated Biceps Curl is another classic dumbbell exercise that definitely belongs in this list of the best dumbbell exercises. Although there are many variations of this basic exercise, the main benefit will remain to strengthen your biceps muscles and to a degree your forearms.
Full Body Dumbbell Workout Routine: Exercise3 Shoulder press
The dumbbell shoulder press is probably one of the best dumbbell exercises for the shoulder muscles. The dumbbell shoulder press is performed by raising your two hands at the same time or by pushing one hand up while lowering the other (alternating). It can also be done while sitting down if your ceiling is low or even with a back-supported vertical bench if you want to remove your back from the equation entirely.
Full Body Dumbbell Workout Routine: Exercise4 Triple-headed Kickback
The Triceps Kickback exercise is to triceps what the Biceps Curl is to biceps: its all time classic. While you will need to put your knee on a flat bench this setup will render performing the exercise very comfortable.
In order to maximize the input from your triceps though you will need to make sure that your upper arm stays still throughout the exercise otherwise you’ll get your back and shoulders to help take the load off of your main target.
Full Body Dumbbell Workout Routine: Exercise5 Kneeling one arm row
The Kneeling One-Arm Row is probably the best back exercise one can do using a dumbbell. The action of putting your knee and hand on a flat bench will make targeting your middle back muscles (lats) very comfortable and effective.
While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell.
Full Body Dumbbell Workout Routine: Exercise6 Lateral Raise
The Lateral Raise dumbbell exercise is the best way to specifically target your shoulder muscles, specifically your outer (middle) deltoid muscles.
This exercise can also be performed while sitting down or with your back supported. Additionally, bending your upper body forward will put a greater emphasis on your rear deltoids, thus making it possible to target specific regions of your shoulders.
Full Body Dumbbell Workout Routine: Exercise7 Dumbbell Fly
The Lying Fly dumbbell exercise will also require you to have access to a flat bench but along with the Dumbbell Bench Press exercise at the top of the list represents one of the best ways to target your chest muscles.
What distinguishes the Lying Fly from the Dumbbell Bench Press is how it manages to remove the triceps muscles from the movement by effectively locking them up in position for the duration of the exercise. This will allow you to put a greater emphasis on strengthening your pectoral muscles specifically.
Full Body Dumbbell Workout Routine: Exercise8 Upright Row
The Upright Row exercise is the last of the shoulder exercises to be included in this list and is the first one to bring in the upper back muscles, or trapezius to be specific.
This exercise is very effective at targeting the rear region of your shoulder muscles and can be performed very easily.
Full Body Dumbbell Workout Routine: Exercise9 Stationary Lunge
While dumbbells are well adapted to strengthening the leg muscles these exercises are not always the most popular. However we think at least one such exercise belongs on this list.
The Stationary Lunge is an easy to perform leg exercise that’s exceptionally good at targeting the muscles located in your lower body (quadriceps, glutes, and calves) and a lot of athletes spanning the entire sports spectrum use it religiously.
Full Body Dumbbell Workout Routine: Exercise10 Toe Raise
the last exercise on the list is one that targets the muscles located in your lower legs, that is you calf muscles, or calves.
The Toe Raise is the most effective way to strengthen your calves which are solicited during normal daily activities and while engaging in a great variety of sports where running or jumping is involved
These Full Body Dumbbell Workout Routine deliver a good results. Follow it for a few Weeks. Don’t Forget To Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.