You determine the intensity by how heavy you go with your dumbbells. Think again. ». Olympia. At Home Total Body Superset Dumbbell Workout. You’re also going to learn a few cool techniques to make your workout more intense. Then, complete a 4th set of each superset, completing a “rest pause” at … Note: Lifting Tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. Dumbbell Row: Do 10 to 12 reps per arm. All rights reserved. With the right plan and the right discipline, you can get seriously shredded in just 28 days. For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Don’t think you can get an effective workout using just a couple of dumbbells? Hers Nutrition Coffee Linked to Lower Body Fat in Women. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. For those of you who are new to training and Muscle & Strength (welcome! Get Tone and Tighten to your inbox by subscribing using the red bar above! Dumbbells should sit at the core of your weights-based strength workout. January 13, 2016. Although some exercises begin with a negative contraction (such as the DB bench press) and some with a positive contraction (such as the DB curl) the way “tempo” is approached remains fixed. Get ready to sweat! Do 6 rounds with no rest between exercises. Awesome workouts, healthy recipes, fitness tips, advice, and much more! Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. Here's how to tone your arms, chest, shoulders and legs at home. Do this workout … The DumbBar Superset Workout Program There are supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Your email address will not be published. Exercises can be done bi- or unilaterally. Do your right-arm reps first, then follow with your left-arm reps. Do your right-arm reps first, then follow with your left-arm reps. You start by leaning forward with a slight arch in your lower back. 3 Key Features of the Dumbbell Workout Plan Superset Workout: 30-Minute Dumbbell HIIT. In this 30-minute dumbbell workout to build your shoulders, we’ll hammer through four circuits of these seven moves. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Total Body Dumbbell Superset Workout. Lower them to the sides, then bring them back to … Try one of these supersets at the end of your workout and see the difference after you leave the gym. I love resistance training. IFBB 2019 Olympia Finals Report. ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. ... Easy to perform supersets and dropsets. All you’re going to need are a few dumbbells. If exercise machines and barbells are not an option, there’s still an exceptional way to get in a solid, upper-body, muscle-building workout. I have been using variations of this workout with classes and clients over the last week and received nothing but great feedback. And I have the perfect workout you can do at home with just a pair of dumbbells. One of the best features of dumbbells is that they are portable and versatile which makes them the perfect option for home-based workouts. 1. Powered by WordPress, Looking for more awesome workouts like this one? One of the most awesome muscles to train together for a workout is shoulders and arms. Note: Lifting Tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat … Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. This routine earned the actor the body of a Greek god. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Dumbbell-only Upper-body Workout to Add More Muscle, 8 Micronutrients Important for Performance and Where to Get Them, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms. Switch up your routine with these athlete-approved WODs. All the traveling I do for modeling, acting, representing Bodybuilding.com and fitness products across the nation creates a tight schedule for me. Chest superset. I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. In addition to their convenience of use, some other advantages of training with dumbbells include: With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. It’s all about making your muscles work harder. The chest press involves lying on your back with a dumbbell in each hand. … Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. I have to portray a fit lifestyle on demand. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Science Says It’s Possible for Older Adults to Reverse Physical Decline... What Other Sports Can Learn From The NBA Bubble, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, 5 CrossFit Workouts You Can Do With Only Dumbbells, Seated Dumbbell Overhead Triceps Extension. Equipment: A medium-to-heavy set of dumbbells. Pro Tips Breathing Tips From Halle Berry's Trainer. Thank you for signing up. I have had to develop an at home workout to fit into my super busy lifestyle that delivers. Olympia; Buy Tickets; IFBB 2020 Olympia Winners. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion. This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. Here you need to press both dumbbells at the same time up to the ceiling so they touch in the middle then control them back down. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Maybe you work out at home and have a limited amount of equipment. Shoulders and Legs At Home. In this post, you’re going to get a shoulder routine you can do at home with just a pair of light dumbbells.. You will be doing ultra-high reps, doing a total of 300 reps for shoulders. This article will provide a 4-week dumbbell workout plan that can be performed at home to effectively develop full-body strength and size. Again, all you need is a set of dumbbells (and a mat and a bench if you have one). Thanks to an array of highly effective, targeted moves that can be performed pretty much anywhere, DBs offer a host of exceptional ways to strengthen and build most every muscle throughout your body. And doing supersets in a circuit with major muscles like shoulders and legs are going to help you burn fat and build muscle in the same workout. This will be a relatively quick workout; you should be done in about 20 minutes. With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. The only thing you need to bring is the intensity. You can still get an awesome workout at home with minimal equipment. rest between sets. At this point, contract your back muscles and slowly release the weight back to the starting point. If you love this single dumbbell hiit workout, I have a bunch of other HIIT Superset classes available to Patreon members. Directions: Complete 3 sets of each superset, taking no rest between exercises and 45-60 sec. Or maybe you just want to switch things up and try something totally different. Hers Workouts 7 Stretches for a Better Workout. Dumbbells are especially effective at challenging the shoulders, because they force us to stabilize at the joint, creating both strength and stability. Your information has been successfully processed! The result, an efficient muscle building superset workout. So grab a few DBs and get to work. Maybe you work out at home and have a limited amount of equipment. For this superset, try to select the same weight in dumbbells for both exercises. Each side of body is forced to perform equally. Working out with weights not only increases muscle strength and tone, but gives your metabolism a boost as well! This full body dumbbell workout for women at home is a great, quick strength training workout! They’ve dubbed it the “leave no muscle group behind” workout. Are you ready for an intense, high-rep shoulder workout that’s going to make your delts pop? So grab a few DBs and get to work. Perhaps you’re traveling and the hotel gym has nothing more than a beat up Universal machine, treadmill, and a rack of DBs. You might be into our 8-week, What are macros and how should I count them? I’m also going to take you through 2 specific methods for that. Total-Body At-Home Strength Workout. A lower body exercise paired with a pushup variation. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. 30-minute Shoulder Workout: How it works. If you’d like an entire routine with dumbbells that you can do at home, be sure to read my post: Muscle Building Workout at Home with Dumbbells. Olympia. So, that’s a simple superset workout for fat loss. IFBB Stars Visit the Muscle & Fitness Booth. Lie on an incline bench holding a dumbbell in each hand above your face, palms facing and with a slight bend in your elbows. 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