Dumbbell Bodybuilding - Burn Fat and Build Muscle in Less Time
Posted: Saturday, October 03, 2009
by Nia Shanks
http://homeworkoutsecrets.com
Where do most people go wrong when it comes to dumbbell bodybuilding?
Well, the biggest mistake people make is using the wrong exercises and therefore they don't get the results they want.
The most common dumbbell exercises people perform in hopes of building a lean, sexy body with low levels of body fat are isolation exercises such as dumbbell pec flyes, lateral raises, front raises, biceps curls, triceps kick-backs, and many others.
By far the most effective exercises for transforming your body in the least amount of time are big, compound movements that require a lot of muscle mass to work together at one time. These exercises will help you build lean muscle and burn body fat significantly faster than dozens of isolation exercises combined.
Now that you know to use compound exercises, let's go over the best dumbbell and body weight exercises for transforming your body.
Note: the abbreviation "DB" means dumbbell
Back and Biceps
-DB Row (two point, underhand, one arm, etc)
-DB Renegade Row
-DB Pullover
-Pull-ups (chin-ups, neutral grip, close grip, etc)
-Inverted Rows (palms up, neutral grip, etc)
Chest, Shoulders, and Triceps
-Standing DB Overhead Press
-DB Push Press
-DB Floor Press
-DB Bench Press
-Parallel Bar Dips
-Push-ups
Legs
-DB Squat (suitcase, front, etc)
-DB Deadlift (Romanian, one leg, etc)
-Jump Squats/Lunges
-1 Leg Squat
-DB Bulgarian Split Squats
-DB Lunges (lateral, reverse, walking, etc)
-DB Swings
Total Body and Miscellaneous Exercises
-DB Snatch
-DB Clean and Press
-DB Clean and Jerk
-Burpees
Those exercises will allow you to transform your body in the least amount of time possible. Every isolation exercise put together could not produce the dramatic results that those exercises will if you work hard and train consistently.
Now that you know the best exercises, it's time for some sample workouts. Note that each workout has one exercise from each category listed above.
Dumbbell Bodybuilding Workout Day 1
-Sets: 5
-Repetitions: 5
-Rest between exercises: 60 seconds
-1A) 1 Arm DB Snatch
-1B) DB Renegade Row
-1C) 1 Arm DB Floor Press
-1D) DB Bulgarian Split Squats
Perform those exercises back-to-back resting 60 seconds between each exercise. Since you are only doing 5 repetitions per exercise, make sure you use a weight that is challenging for each exercise.
Dumbbell Bodybuilding Workout Day 2
-Sets: 3
-Repetitions: 15
-Rest between exercises: 90 seconds
-1A) Burpees
-1B) DB Row Palms Up Grip
-1C) Standing DB Overhead Press
-1D) DB Front Squat
Once again, perform each exercise back-to-back and rest 90 seconds between each exercise.
Dumbbell Bodybuilding Workout Day 3
-Sets: 4
-Repetitions: 10
-Rest between exercises: 75 seconds
-1A) 1 Arm DB Clean and Press
-1B) Chin-ups or DB Pullovers
-1C) Parallel Bar Dips or DB Bench Press
-1D) DB Lateral Lunges
Perform each exercise back-to-back and rest for the prescribed period of time.
Take 10: after you complete each workout, feel free to spend 10 minutes doing the isolation exercises of your choice - calves, abs, biceps, triceps, etc. Just make sure you put 100 percent into the workouts; they will determine the results to get.
Nia Shanks is a dumbbell training specialist. For the best dumbbell exercises, workouts, and training information available, subscribe to the Free Dumbbell Workout Secrets Mini Course at http://DumbbellWorkoutSecrets.com. Get all the information you need for Dumbbell Bodybuilding - it's time for more body transforming results in less time.
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