Dumbbell Only Home Or Gym Full Body Workout
Workout Summary:
Beginner
Build Muscle
3
Full Body
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Got Something To Say? Post Your Comments Below
Could this be used as a cutting routine with BMR -500?
Absolutely.
Hey Steve,
Great work out by the way. It got me fired up to get back in shape. It's great for someone like me... 30, 4 kids, no time/money for the gym and getting fatter day by day. 2 questions though:
1) I find the sit-ups challenging for now. Would cruches be a good substitute?
2) Is there a video demo for the two-hand dumbell row? I have a similar problem like the other guy. Don't have a chin up bar. I want to be sure I'm doing it right.
Hi Johann,
Crunches are a great choice. For the two handed dumbbell row, here is the version perform on an incline bench:
http://www.muscleandstrength.com/exercises/incline-bench-two-arm-dumbbel...
I prefer to do them standing like a bent over row.
Hi Steve,
I currently do 3 sets of 15 reps push-ups a day. Should I keep the pushups and move them to Tuesdays/Thursdays only? I really like push-ups since it works out the muscles together (bicep, tricep, chest, upper back).
Thanks
Jeff
I would perform the pushups on the days you work chest. Possibly as a warmup.
hey, well, i'm 16yrs old and i want to have muscles.. such as abs and the rest. what should i do to start. let me know. thanks
The quickest way to get fit and gain muscle is to do 15 minute work out a day as detailed below:
Do a set of 5 push ups followed by 5 squats
Rest
Repeat
Do this continuously for 15 mins each day. These are full body compound movements.
To understand how good they are get a pair of weighing scales, weigh your body weight. Put them on the floor and put your hands on them and do a push up and notice how much weight you are pushing.
So in essence with a squat you are weight lifting the weight of your body and with a push up you are pushing most of your body weight.
After a couple of weeks doing these sets go onto youtube or the like and look up super sets ie just adding more parts to each set.
This strategy is known as Escalating Density Training, there is loads of info on the web about it the best I found was by Charles Staley.
NB Push ups = if you find it difficult to do a proper form push up (which is way from rare so don't get concerned) just start doing push ups from the knee with your calfs crossed behind you and you will be amazed at how quickly you will be able to do full push up.
I hope this helps.
How long should you do that before you start lifting weights
hey! dis is najeeb im 19year old guy i m skinny my height is 5.8inch is dis routine works. i want 2 prepare my body like wwe superstar john cena....
Im realy sorry about that. If you want to look like John Cena be prepared to do steroids.
Is there an alternative to the wide grip pull up as I don't have a chin up bar?
You could do dumbbell rows with both arms at the same time.
Thank you, I'll give it a go!
Hi,
I was just wondering if the Dumbell Home work out would be suitible for me! I havent trained in almost 2 years and have pilled on some fat around my midsection and have gotton myself a set of love handles. Just afraid the man boobs will come nest! I am 30 years old, 6ft 3" and 15 stone.
thanks in advance.
Liam
Sure, this workout is a great workout for gaining muscle, and can be used while trying to cut fat as well.
I want to build muscle, but i really hate taking supplements. It makes me nauseated especially at the end of the workout as I dont think I can stomach the weight gaining shake. Will sticking to additional animal protein and soy be sufficient?
You want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours to maximize muscle gains. You don't need supplements for this, but they sure are convenient...especially in between meals. Use whatever works best for you, that is what's most important.
You said
You want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours to maximize muscle gains
Every day or just the 3 work out days? Or is it just after each work out? Eating that much protein 6 times a day every day seems excessive however I'm no expert it just seems like a lot!
Hi Wayne,
Yes, eat like that every day. 200 grams of protein is only 800 calories. Bodybuilders have been using this protocol for many, many decades and it is very healthy.
A Hamburger patty 4oz - 28 grams protein
Steak 6 oz - 42 grams protein
Tuna 6 oz can - 40 grams protein
These are just a few examples, but you can see that 30 to 40 grams of protein is not alot. Just means you will be eating more than normal to aid in building muscle mass.
Hey steve. What are some foods that I could pick up at the store that can give me 30-40 grams of protein a day?
Milk, cheese, eggs, Greek yogurt, beef jerky, chicken, beef, turkey, tilapia, canned tuna, canned chicken, whey protein powder, protein bars, protein drinks.
Milk along with whey protein will serve you well, especially if you are on a limited budget.
What about for a vegan/vegetarian, Right now I use canned tuna, chicken breast, eggs and white fish (tilapia, perch, halibut).. But, I am thinking about converting my nutirion to full blown vegan/vegetarian?
Hi Angel,
I would recommend asking that question on the forum. I'm not informed enough on vegetarian bodybuilding diets.
http://www.muscleandstrength.com/forum/
If i edit this routine a bit e.g crunches (monday) for lying bench leg raises will it have any big effect?? or any of the other exercises?
Swapping in different ab exercises is perfectly acceptable.
Another question: I'm 18 years old and weigh 150 pounds. I've never really lifted before, I have just done a lot of running in the past. But I really want to gain a lot of muscle mass. So my question is: I only have two 15 pound dumbbells, and I'm afraid that they won't be heavy enough for me to gain anything. so how heavy should my dumbbells be when starting out?
After you spend a couple weeks getting form down, you want to start progressively adding weight and pushing for more reps on every set. To gain mass, you wouldn't want to be limited by not having enough weight.
Hey i am 19 years old and a little over weight, i was wondering if this workout is only for building muscle mass or will it also help me to lose weight?
Hi Emma,
This workout can be used for any goal. The key to cutting fat is a good cutting diet. Exercise alone won't help you without a solid dieting approach. You want to make sure you are eating around 1500 to 1800 daily calories. You also want to eat at least 20 to 30 grams of protein every 2.5 to 3 hours. Make sure to push yourself on these exercises so you don't lose muscle and fat.
I so want to just trim up around the edges. I started eating better and walking/jogging about 3 miles a day and went from 205lbs (Jan.1) to 169lbs (6/13). I'm 5'10" and 45. I started doing light lifting with dumbbells to try and trim up. I don't need to look like Arnold and I'm afraid to eat more to build muscle thinking I might just put all back on as fat. I lost most of the manboobs but still a little there and still some love handles but not much. Any recommendations?
Hi Carlos,
I would try to cut a bit more fat by eating about 2300 to 2500 calories per day. You will also want to push hard and heavy on the weights so that when you are cutting fat you are not losing muscle as well. Make sure you are eating at least 30 to 40 grams of protein very 2.5 to 3 hours.
Awesome web-site, advice and perfect demonstration videos.
Full credit.
Thank you.
I like this workout a lot. I've been looking for a good beginner workout and this fits the bill. What sets this apart from an intermediate full body workout? I've been looking at the workouts on this page http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor... and this one isn't on it. How long should one work on this workout until switching to another?
The main reason this is listed as a beginner workout is because of the lack of barbells. Sooner or later some barbell exercises, such as squats, bench, overhead press and deadlift, should be utilized. This isn't to say you can't make wonderful gains on this routine - you can, especially if you push for more weight.
You can use this workout for quite a long time as long as you are eating big and progressing in weight.Use it for a minimum of 8 to 12 weeks, and stay with it if your strength keeps going up workout to workout.
Okay. All I have are dumbbells and I work out at home. I'll keep pushing for more weight and see where I get with this program. Thanks!
Hey there, I'm a 17 y.o. (181cm/71kg). I was looking for a workout that'd would shape my muscles a bit. Fact is, all I have at home is a set of dumbbells that weigh merely 1.5 kilos or so. Would this workout help at all with such low weights? Obviously I wouldn't gain any more muscle, but that's not what I'm after :)
Thanks in advance.
Hi Martin,
When you say shaping, are you looking to lose fat to reveal the muscle, or to add a bit to the muscle?
Well, given that I haven't been to a gym for over a year, I'd say the latter :D I'm pretty skinny and would like to have at least a BIT of muscle. As far as I know, low weighs don't really BUILD, but STRENGTHEN the muscles, right?
You are correct. You want to training with progressively higher weights to gain muscle. With your current setup, it would make muscle building a difficult progress. You could involve some bodyweight exercises such as pullups and dips, but even these exercises would be limiting after a while.
hi,
what alternative excersise would you recommend fot the dumbell step ups?
I would replace them with dumbbell squats.
I'm 14 years old and i was just wondering if this would be a good place for me to start working out my height is 5,2 im 150 pounds and i'm looking to get stronger and tone my muscles
If you are working out at home and have some heavy dumbbells, this workout would be a great workout to start with.
I just have a simple question. Im wondering if it is ok to increase the amount of sets I do by 1 per week seeing as I am not as exhausted after these workouts. I am following every exercise correctly on mon/wed/fri and it just seems like I can push a bit more each day. I am 22 yrs old 6'2 and weight 150 lbs. Should I take it easy or push for more Steve?
I wouldn't add more sets. Keep focusing on adding more weight, and doing as many reps as possible for each set.
Actually in the middle of this exercise, I'm 16 haven't really ever worked out before, and starting to not trust the clamps on my dumbbells to keep the weights on for the seated double handed dumbbell lift, any replacement?
i already started an ab workout yesterday and its a 3day a week thing do i skip the situps? im pretty sore
I would skip the situps and let your abs recover.
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