Stuck at home and only have dumbbells? Maybe you're in a rut and what to try something different?
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. This workout can be run for an extended period of time. As long as you are experiencing strength and muscle gains, stick with this routine! Here are some key elements to maximizing progress:
- Progression. Never waste a set. Always push for more reps on every set using good form. When you can hit the top level of the recommended rep range on your first set of an exercise, add weight! This means that if an exercise calls for 3 sets of 6 to 12 reps, and on your first set you can perform 12 reps, add more weight the next time you perform this exercise.
- Failure. Do NOT train to failure. Train to the point where you believe you might fail if you attempt another rep.
- Food. You MUST eat more then it takes to maintain your bodyweight to pack on muscle mass. If you do not do this, you may add strength, but it will be very difficult to add muscle.
A note for women: Women can perform this workout. Recommend rep range is 10 to 15 for most sets.
You will be working out 3 days per week - Monday, Wednesday and Friday. Do not add additional exercises into this workout. Cardio can be performed first thing in the morning, or post-resistance training.
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
What can you use if you dont have a bench at home?
Barry,Ireland
Hi Steve,
Ive been following this workout for about 10-12 weeks, amazing results.....i would now like to give my workout a variant of these exercises ive been doing the same exercise for a bit. i would be grateful for any suggestions for a variance on this this workout, ideally using just dumbells and a chin up bar. Thanks great stuff! M Miah. Luton UK.
Steve would 45 pounders be good for this workout?
hi steve recently started working out trying to cut full body. 17% body fat midsection wanna go to the beach again and not be sucking in the gut!is it ok to do cardio after ,before, days off like to jog or bike daily is that ok? not overly concerned with the bulk gains wanna cut add strenght ,stamina definition before advancing to a stacking/bulking program. im also sticking to a low carb diet do u have any suggestions to maximize results your posts in the forums have been very helpful in getting started thanks for all the help
steve, i am new here i just turned 20 years old i found this site by accident but i have seen your work out routines and they seem impressive and the comments people post are just great, the thing is, i used to work out a lot from age 14 til age 16 every day i had a great body but over time i just left work out alone so i lost most of my muscle mass, im trying to regain it but yes i only have dumbless, i was wondering what is a good diet to follow, i am kinda new to the whole diet thing but i can pull it off if any of you know please respond thank you.
hey i am currently doing these workouts i have had significant resuls in short amount of time, i am 15 and a diet that works really well for me is a low carb diet and also lots of veggies basically i eat everything but i keep a balanced diet so not too many sweets
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
how long should the rest be?
How long should you rest and should your rest period add up to 15 mins.
What you gotta do is this:
Warmup:
Do a couple situps, crunches, and a couple pushups.
Workout:
Max out on situps
Max out on crunches
Max out on pushups
Max out 3 times w/ each
Then later on,
when you can do allot of reps with situps, take a wieght plate and hold it behind your head, start off light with like five pounds and keep moving up the wieght as your strength progresses
How many weeks do i workout at the beginner level, also should i do cardio on the other two day of the week? thanks reg...
Hi Reggie,
That is a very difficult question to answer. My best advice is to focus on form and progression of weight. If you do that, lifting level doesn't matter much. An intermediate lifter will be able to take a beginning routine and get gains from it.
would it be too much if i picked another weekly routine to cycle on my off days of this one?
I just started using this dumbbell workout. I was wondering do i just take protein shakes on workout days or both workout and off days?
Hi dave, all shakes are different it should have a label on the back of information on the product and how to use it. Theres alot of shakes out there and they are for different things etc
nice workaut
Hi steve..i am a skinny little guy, i had work on the training for a month and and my muscle start to look.. for how long i must workout to get a great shape, at least do not look so skinny ?
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.
Looking the way some of the bigger bodybuilders takes a lot of time and even more dedication. Its not something that happens overnight or over the course of a year for some people. Being a thin fram guy myself, I can get ripped up but I cant get the mass that those guys have, but I can definately get the strength. Challenge yourself to work out 3 times a week to start for 15-20 minutes, when it hurts DONT STOP! The pain means a progress, and when a workout stops hurting throw your body for a loop, by using lighter weights just do 5 times the reps. After about 6 weeks of that routine go to 5 days a week if you have the time. I work out 6 days a week 90 minutes a workout.
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!
Is this a good alternative to pullups generally because I can't even do a pull up yet and I do have a bar. It is really frustrating. I doubt I am getting much benefit out of hanging there making awful noises.
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.
Hello, instead of eating alot could I just drink the whey protein drink instead? Or do I have to eat like an animal? I'm trying to build muscle, get in shape, you know the beach body type. Also how often would I have to drink the whey protein drink or eat 30 to 40g of protein a day? And the 30g to 40g of protein I need, is that every 3 hours I have to intake that amount of protein or is it just once a day? Thank you
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/
Im dallas and I love tp wprk out but I was wanting to know is there any way I can get strong where people can tell a diffs in just 3 mouths
Vegans/Strict vegetarians do not eat anything with a face or made from anything with a face (yogurt, cheese, milk, eggs, etc.) You can eat beans, tofu, etc. for protein. There is a lot of information on protein sources for vegetarians/vegans on the internet and in books. I would suggest real protein sources and limit your intake of fake (think powder) protein sources.
NICE!!!
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?
Add comment