Your Guide to the Ultimate Dumbbell Full Body Workout
Posted: Wednesday, September 09, 2009
by Nia Shanks
http://homeworkoutsecrets.com
Would you say if I told you that you can get good results with a dumbbell full body workout?
Well, the truth of the matter is that you can get amazing, body transforming results with a dumbbell full body workout that incorporates dumbbell and bodyweight exercises.
There is a terrible myth in the fitness industry that you must use machines, cardio equipment, or expensive home workout equipment to get mind blowing results. Don't believe that for a single second.
So the question remains: how can you get the fastest results possible using nothing but dumbbell and bodyweight exercises?
All you have to do is apply these three simple tips. They may be simple, but they are very effective.
Tip One: Perform big, compound exercises. Basically what this means is that you should focus your efforts of exercises that require a lot of muscle mass. If you want more results in less time, don't waste your time doing dumbbell flyes, lateral raises, curls and kick-backs. Use the following exercises:
*Note: the abbreviation "DB" means dumbbell
Chest/Triceps/Shoulders:
-DB Chest Press (flat and incline)
-DB Floor Press
-Standing DB Overhead Press
-DB Push Press
-Dips
-Push-ups and all variations
-Handstand push-ups and variations
Those dumbbell and bodyweight exercises will allow you to sculpt your upper body and also burn off body fat; isolation exercises can't do that.
Back/Biceps:
-DB Row
-DB Renegade Row
-Chin-ups and all variations
-Inverted Rows
-DB Pullovers
Legs:
-Squats
-RDL
-Split Squats
-Lunges (crossover, reverse, lateral, etc)
-Step-ups
-Bulgarian Split Squats
-Jump Squats
-Jump Lunges
-Broad Jumps
Miscellaneous Exercises:
-Burpees
-Squat Thrusts
-DB Snatch
-DB Clean & Press
If you used nothing else but those exercises, you would transform your body at a much faster rate than people who spend 6 or more hours at the gym every week.
It's not about how much work you do, but the quality of the work.
Tip Two: Don't use bodybuilding splits. Bodybuilding splits are recommended in all the popular magazines, but that does not mean they are the most effective.
If you want to get the best results in the least amount of time (meaning three to four workouts per week) then you should only use total body workouts (train three days per week) or use upper/lower splits (train four days per week). Those are the only "splits" you will ever need.
Tip Three: Use different rep ranges. Make sure at times you use a heavy weight and train in the 3-6 rep range. Other times use a lighter weight and train in the 7-15 or even 20 rep range. Each range has its benefits, so you should be using both.
Try This Sample Dumbbell Full Body Workout:
-DB Step-ups x 10 each leg
-1 Arm DB Push Press x 10 each side
-1 Arm DB Row x 10 each side
-DB Clean & Press x 5
Perform those exercises back to back with minimal rest. You should perform a total of three to five circuits.
Sample Dumbbell Full Body Workout 2:
-DB Split Squats x 5 each leg
-1 Arm DB Floor Press x 5 each side
-Renegade Row x 5 each side
-1 Arm DB Snatch x 5 each side
Since you will only be performing five reps for each exercise, make sure you use a heavy enough weight for each one. Once again, perform those exercises back to back taking minimal rest breaks. Perform a total of five to seven circuits.
Design Your Own Dumbbell Full Body Workout:
Just make sure you apply the Three Tips that were previously mentioned: choose dumbbell and bodyweight exercises that use a lot of muscle, perform total body workouts to get the best results in the least amount of time, and train in different rep ranges.
Now you will be well on your way to transforming your body in the least amount of time.
Nia Shanks is the dumbbell workout specialist. To get the best dumbbell exercises, workouts, and training information available, subscribe to the Free Dumbbell Workout Secrets Mini-Course at http://DumbbellWorkoutSecrets.com. The Mini-Course will provide you with the best information on a dumbbell full body workout and help you achieve body transforming results in minimal time.
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