Short on equipment? Stuck at home and only have dumbbells? Maybe you’re in a rut and whant to try something different? No worries! The Dumbbell Muscle Workout Plan can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.
The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment.
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. We’ve put together the ultimate dumbbell-only routine—one you can do with just a few pairs of weights.
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!
Benefits of The Dumbbell Muscle Workout Plan
The main benefit to using dumbbell exercises in your workout routines is that on top of exercising the main muscles, dumbbell exercises will also require the input from various stabilizing muscles as well. This is in contrast to exercising on gym-type machines where main targeted muscles are isolated and are the only ones being utilized. Dumbbell exercises allow complicit muscles to grow in strength together and prevent muscle groups from developing independently and out of sync.
Equipment Required for Dumbbell Muscle Workout Plan
Another 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. Using only these two pieces of equipment you’ll be able to perform hundreds of exercises and target every major muscle group in your body. Dumbbells are available in different sizes and models but basically you’re faced with the choice of getting a set of dumbbells where every dumbbell is of a fixed weight or getting an adjustable weight set, where you can add different weight configurations to your dumbbells. A set of fixed weight dumbbells will be costlier but will afford you the greatest ease of use whereas adjustable weight sets need to be adjusted each time you’re doing a dumbbell exercise.
Techniques Commonly Used in Dumbbell Muscle Workout Plan
Since dumbbell exercises generally do not isolate muscles, “cheating” can be very tempting. Cheating involves using body movements that help you perform a dumbbell exercise more easily.An example of cheating would be to sway your upper body forward and back when doing biceps curl. Although the dumbbell exercise will be easier to perform that way, you are effectively cheating yourself out of gains in your target muscle groups. It is therefore recommended to use and maintain good posture when performing dumbbell exercises. In the biceps curl example, try to keep your upper body very still when doing the exercise to minimize cheating.
Dumbbell Muscle Workout Plan Description
The 3 Month Dumbbell Workout Plan is broken down into four-week periods. Each period focuses a specific goal or skill, and you exercise five days a week, 3 days of weight lifting and 2 days of cardio. On the days that you do not work out, perform exercises that help you recover, such as stretching, yoga or postural exercises.
The Dumbbell Muscle Workout Plan program is broken into 4 weeks-long segments, repeated for 3 times, each with very clear objectives:
Week 1: Foundation This week you focus on building a foundation — identifying major muscle groups, finding their limits, and learning how to test those limits without overdoing it; learning the basics of good form; and increasing cardiac efficiency through sustained cardiovascular exercise. The three days per week of strength training and two days per week of cardio will push you hard, but also leave you plenty of recovery time to rebuild new, stronger muscle.
Week 2: Skill In the second week of the program you will work on improving your stability so that you can sustain a heavier weightlifting program. You’ll also increase the amount you’re lifting to stay on an upward strength trajectory and you will decrease the number of reps trying to rich failure in 8 to 10 range for the heavy sets.
Week 3: Hypertrophy Now that you’ve laid a base and given it stability, you can start putting on some bulk. In this week you’ll add weight and lower the number of repetitions per set again trying to rich failure in 6 to 8 range for the heavy sets, so that you are asking your muscles to produce short, extreme bursts of power.
Week 4: Strength In the week 4 you’ll put your expanding muscles to maximum use. Keeping with the theme of adding weight and lowering the number of reps, this week you will rich failure between 4 and 6 reps for maximum strength.
This 12-week workout program is designed to provide you with a base level of strength, muscle and fitness that you can then build on with other programs, heavier lifting, or intense sports. This muscle building workout is for late beginners to intermediate bodybuilders who wish to add muscle mass and also add strength, and need a new or different training approach.
This program will get you started safely, and teach you everything you need to know to progress to more challenging workouts.
Words of Caution for Dumbbell Muscle Workout Plan
You’ll need to use caution when incorporating dumbbell exercises in your workout routines since the risk of injury is especially high. Because your body is not fixed in position as is the case when using gym-type machines, it is especially important to be careful in maintaining good posture throughout an exercise. Moreover, you’ll want to be careful when picking dumbbells from the floor and placing them back following your doing a dumbbell exercise as the risk of injury is high then.
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