1. And while this is probably the most common way to schedule it (many people like having weekends off), the exact days you choose doesn’t matter as long as a similar template of training days and rests days is kept intact. Besides saving space, dumbbells provide a complete total-body workout in minimal time. First off, the workout is a full body routine and should be performed two times per week. Ditch the barbell and pick up a pair of dumbbells. In short, follow this plan faithfully and in less than a month you’ll be well on the way to transforming your body. In an ideal scenario, you’d be able to do different exercises or different variations of the same exercise. Yes. What Is The Best Way To Lose Weight Fast And Keep It Off? The Muscle Building Dumbbell Workout Routine, The Beginner Weight Training Workout Routine, How To Create A Weight Training Workout Routine. Why it works: This full-body maneuver challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. What if I don’t like a certain exercise? I’ve taken two of my most popular workouts and redesigned them so they can be done at home with practically nothing but dumbbells. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. It can be performed as a complete workout program for up to 8 weeks. And before you know it, there’s a rack of dumbbells in the room or on the floor. If so, I've written the ultimate guide to getting the results you want without a gym. What if you’re working out at home and there’s: What if all you have available are dumbbells? Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. This is a versatile piece of equipment that is inexpensive and takes up a small amount of storage space. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. Besides saving space, dumbbells provide a complete total-body workout in minimal time. How to do it: Hold a dumbbell with both hands under your chest. So yeah, you can absolutely build muscle while training at home with nothing but dumbbells. You can easily achieve a full-body workout using only dumbbells at home. These exercises alternate between pushing and pulling, or your upper body and lower body. (Note: Be careful doing this in confined at-home space so you don’t accidentally kick anything.) With that in mind, let’s get started with the home dumbbell workout routine. If so, you’ve come to the right place. Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. However, when you’re working out at home with limited options, this isn’t always possible. 3. The flye is also a great movement to do right after the skullcrusher, because you don’t have to switch positions. From dumbbell rows to dumbbell flys, this truly is the best dumbell workout. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Get my best diet and workout content, and never miss an update. This is a topic I cover in detail in The Home Workout Guide, where I provide 170+ exercises (categorized by muscle group) for you to choose from for this exact purpose. Body weight options, dumbbell options, and resistance band options. 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