Dumbbell Training Techniques: How to Exercise the Whole Body With a Set of Dumbbells at Home Premium class

Henry Edwards, Nothing Will Work, Unless You Do

Play Speed
  • 0.5x
  • 1x (Normal)
  • 1.25x
  • 1.5x
  • 2x
52 Videos (20m)
    • Bicep Curl

      0:17
    • Concentration Curl

      0:23
    • Decline Lying Extension

      0:30
    • Decline Lying One Arm Extension

      0:22
    • Hammer Curl

      0:22
    • Incline Bench Preacher Hammer Curl

      0:33
    • Incline Curl

      0:21
    • Incline Lying Extension

      0:26
    • Incline Lying One Arm Extension

      0:24
    • Incline Preacher Curl

      0:30
    • Kickback

      0:18
    • Lying Extension

      0:25
    • Lying One Arm Extension

      0:23
    • One Arm Extension

      0:25
    • Prone Curl

      0:22
    • Prone Hammer Curl

      0:24
    • Reverse Curl

      0:18
    • Seated Curl

      0:20
    • Seated Hammer Curl

      0:21
    • Seated Incline Hammer Curl

      0:20
    • Seated Reverse Curl

      0:21
    • Two Arm Extension

      0:20
    • Two Arm Kickback

      0:18
    • Basic Standing Shrug

      0:26
    • Basic Two Arm Row

      0:17
    • Cross Bench Pullover

      0:21
    • Incline Bench Row

      0:18
    • One Arm Row

      0:16
    • Pullover

      0:24
    • Seated Bent Over Row

      0:22
    • Seated Shrug

      0:26
    • Chest Fly

      0:34
    • Chest Press

      0:28
    • Decline Bench Press

      0:33
    • Decline Chest Fly

      0:34
    • Dumbbell Incline Press

      0:27
    • Incline Chest Fly

      0:30
    • Dumbbell Straight Leg Deadlift

      0:24
    • Front Squat

      0:20
    • Neutral Grip Deadlift

      0:24
    • Split Squat

      0:18
    • Squat

      0:25
    • Bent Over Raise

      0:15
    • Front Raise

      0:24
    • Lying Incline Bench Bent Over Raise

      0:15
    • Prone Front Raise

      0:19
    • Seated Front Raise

      0:21
    • Seated Shoulder Press

      0:19
    • Seated Side Raise

      0:18
    • Side Raise

      0:19
    • Standing Bent Over Raise

      0:14
    • Standing Shoulder Press

      0:26

About This Class

You don't need fancy equipment to build muscle strength—sculpt a better body right now with just a few pairs of these everyday weights.

We've got nothing against barbells, but dumbbells offer a lot more versatility. You don't need much space, and you can find them anywhere—from the dinkiest hotel fitness center to your uncle's garage. With just a few pairs of weights, this dumbbell-only routine will hit the major muscle groups in your body, and in only 30 minutes a day.

Why It Works

Using dumbbells allows you to train one side of your body at a time, which is great for curing any strength imbalances you've developed. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Hello, six-pack!

Training Directions

Time Needed: Around 30 minutes

How To Do It: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb. That's one set.

Notes:

  1. If you are going for muscle growth do 3-5 reps per set (High Intensity Interval Training). If you are going for a lean look and trying to lose weight, do 8-12 reps per set.
  2. Don't do the same exercises all the time! Choosing different exercises for each muscle group will provide a slightly differed stimulus to the muscles and therefore exercise more muscle fibers, which will produce better results.
  3. Do a few minutes of warming up before and after the main exercises. E.g. Jumping on spot, stretching, etc.

WORKOUT SCHEDULE

Day 1:

  • 3 Chest exercises, 3 sets each
  • 3 Arm exercises (Biceps) 3 sets each

Day 2: Rest

Day 3:

  • 3 Back Exercises, 3 sets each
  • 3 Arm exercises (Triceps) 3 sets each

Day 4: Rest

Day 5:

  • 3 Leg Exercises, 3 sets each
  • 3 Shoulder Exersices, 3 sets each

Day 6: Rest

50

Students

--

Projects

Henry Edwards

Nothing Will Work, Unless You Do

There's nothing I love more than teaching people how to workout effectively at the comfort of their own home! You don't need expensive equipment and a lot of time to workout. Watch my courses and you will find out how to exercise with just a set of bumbbells or kettlebells.