dumbbell compound workout plan

All Rights Reserved. 1. The program requires you to complete 4 workouts per week with each workout dedicated to specific body parts. Take a look. Generation Iron Brands LLC This article will provide a 4-week dumbbell workout plan that can be performed at home to effectively develop full-body strength and size. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. You will do the following free dumbbell workout routine three times per week. The most muscle retention possible. Start each curl with your palm facing forward with your elbow fully extended. There are 6 exercises in total which are divided into 3 supersets. And you’ll work up to a pretty heavy weight on that exercise. 1) … Find something to brace yourself against: a sturdy chair, table, or counter, etc. Lay on the floor with bent knees and feet on the ground. Keep the dumbbell, your wrist, and your elbow stacked. Here's how to do it. If you wish, it is possible to cycle the plan again and perform another 4 weeks, however, this time use heavier loads from week 1 this time round. Descend with control until you reach your hip-flexion end range. In summary, the Dumbbell Complex Hybrid Workout is a … Because they're hard! PMID 21113614. 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. If a dumbbell only workout sounds like your cup of tea, you’re at the right place. What is a Dumbbell Complex? Allow the weight to descend close to your knees, then row up and in toward your navel. Emphasize the negative by slowing it down for added mechanical tension. Fixed dumbbells are pricey, so you probably don't have a full set. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Keep your knees in line with your toes. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. The benefit of using a split program is that it allows for more work to be performed per body part and a greater training volume has been found to optimize the rate of muscle growth (1). 5. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves. B.; Darrall-Jones, Joshua; Phibbs, Padraic J.; Jones, Ben (2017). Begin with palms facing you and elbows tucked forward. Do you lift to look good naked? Pause on each side as you alternate arms. All of the workouts follow the same structure. | GI Vault, Dexter Jackson Confirms His Retirement After 2020 Olympia In Exclusive New Video, Wesley Vissers is Looking Improved With Insane Conditioning Ahead of Olympia, How CBD Helps Boost Your Overall Athletic Performance, Product Review: How SBD Elbow Sleeves Can Aid Your Big Lifts, Product Review: Gym Molly Limited Edition Energy Drink, Best Elbow Sleeves For Protection And Compression 2020. ISSN 1439-6319. Here's how to do them right for a wider back. Cool. Tip: Benching vs. Push-Ups – The Shocking Science, Tip: Two Exercises for Rock-Solid Obliques, Tip: Don't Do This When You're Trying to Lose Fat, Tip: Two Things That Beat Coffee for Workouts, Tip: A Band-Built Butt is a Superior Butt, The Bench Press: One Barbell, No Weak Points, The Best Damn Workout Plan For Natural Lifters, Tip: What All Strong Athletes Have in Common. Dumbbell Bentover Row 4. “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”, Calum Von Moger Details His Training & Contest Prep That Earned…, Dorian Yates: Super Heavy Lifting In Bodybuilding Is Too Risky With…, Logan Paul Answers: Does Boxing Need “Super Exhibition” Fights To Stay…, Ronnie Coleman: “Flex Wheeler Has The Best Genetics In The World…, Calum Von Moger Details His Training & Contest Prep That Earned Him His Pro Card, Dorian Yates: Super Heavy Lifting In Bodybuilding Is Too Risky With No Benefit | GI Vault, Flexibility Vs. Mobility: The Difference You Need To Know, Turn Your Triceps Into Horseshoes With This Workout, Logan Paul Answers: Does Boxing Need “Super Exhibition” Fights To Stay Relevant? Shift your focus to other forms of progressive overload, like these: Create more total volume. Rotate your elbows outward and press up until your palms face forward at the top. As you row, avoid rotating at your spine or drawing your elbow above your torso to where the ball of your shoulder socket glides forward. Take shorter rest periods. This new study will definitely surprise you. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. A legend created it, so why don't more people do it? Andrew Coates is a trainer who is focused on strength development for everyday people and young athletes. Choose a humerus angle close to 90 degrees from your body. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Descend with control until you reach your hip flexion end range. Flex your abs and maintain a straight lower back. No gym membership or fancy equipment required. 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. 111 (6): 1063–1071. Skinny? They'll support maintenance and even progression when you can't make it to the gym. Load dumbbells into position with your upper arm between neutral to 60 degrees from your torso. The added glute training is secondary to creating a different angle for your chest training. That energy is paid for in calories. But this leaves gaps that lead to imbalances and injuries. Lateral Raises Setup with your torso parallel to the floor or slightly upright from parallel and your arm braced. It looks like you're "cheating" but doing your pull-ups this way has several advantages. Maintain a slight knee bend to keep tension in your hamstrings and glutes and away from your lower back. 5 Day Dumbbell Workout Split Overview The workout can be performed for up to 12 weeks. and founder of GRIT Training.Primarily, the exercise works your upper body, especially your lats, biceps, and upper back, explains Burgau. Summary. Workout one focuses on chest & back, workout two on arms, workout three on legs & abs and workout four on shoulders. A dumbbell complex is a type of strength circuit where you complete 2, or more exercises with a dumbbell back to back with no rest without the dumbbell touching the ground. Farmers’ Walk. This reduces tension on your lower back without compromising the training effect for your hams and glutes. He is the cohost and writer of The Fitness Devil podcast. 10 4. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Deadlifts – 4 x 5 (after the warm up, do 4 sets of 5 reps with 80% of your 1RM) Chin ups or pull ups – 4 x 8-10 reps. One arm dumbbell row or a chest supported row – 3 x … Easy enough, but not many people actually do it today. He has been passionate about bodybuilding since he was 15 years old and discovered the joys of training in the gym. 134 West 29th Street Suite 902 10 5. 10 3. This focuses the exercises more to "mass building" than "strength building," even though you will still gain strength. Add time under tension and difficulty by slowing down each rep. Take 3-5 seconds for the positive and/or negative portion of your reps. Dumbbell renegade rows are a compound movement that fire up a number of muscles in your body, says Beau Burgau, a certified strength and conditioning specialist (C.S.C.S.) Dumbbell Squat Notes: This was incline dumbbell press in the original routine, so if you have an adjustable bench, it would still be ideal in this spot. PMC 6303131. Flex your abs to keep a neutral lower back. Seated Barbell/Dumbbell Twist A movement where you twist at your waist from left to right. Pause your elbows on the ground for 1-2 seconds then repeat. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. This section highlights 3 features of the program that make it such an effective muscle builder. Squat Press. Even if you have access to a gym, it's still a great way to challenge your muscles with a new stimulus. In the program, you will find the superset exercises labeled A and B. Flex your elbow and curl the weight with minimal shoulder movement. The benefit of using a split program is that it allows for more work to be performed per body part and a. ISSN 1439-6319. Email: info@generationiron.com. This method has been found to be effective in the muscle-building process (2) which explains why it plays a large role in the program. The 9 Best Compound Dumbbell Exercises 1. Not only does supersetting promote muscle growth, supersetting also allows you to get more work done in a shorter time frame. Use one or more of these strategies to offset loading limitations so your workouts don't suffer. This limits loading as the primary source of overload. It may prove challenging to load heavier dumbbells into position on the floor, and risk breaking your adjustable dumbbells by dropping them, so use moderate weight for higher reps to create tension and get a pump. How This Total-body, At-home Dumbbell Workout Works. Many lifters use sloppy form and load too heavily to control. “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. 3. The dumbbell squat is a compound exercise that utilizes multiple joints and several leg & hip muscles, while the leg extension machine isolates your quadriceps muscle while you sit there. 4. This simply involves making your training more challenging over the weeks. You may not have access to a bench, but the floor press takes care of chest training. Reverse direction and lock out at your hips, not your lower back. That will give you wisdom. Lying Dumbbell Extension Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat. The program calls for you to work out 5 days per week. The squat requires a lot more effort, energy, & oxygen use out of you while performing it than the leg extension does. Lunge Press. Turn the dumbbells 45 degrees to shift more of the weight toward your center of gravity. You'll see two exercises per body part. T Nation talks to fitness bombshell Jamie Eason in this classic interview. Let's do it. Greater volume of tough sets is one of the best metrics for effective training. New York, NY 10001 And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. 51 (1): 94–103. Hinge at the elbows and lower the weights to the sides of your head while keeping your shoulders stable. 3 It tends to enhance conditioning and work capacity, versus pure strength or muscle growth. Dumbbells limit the load, but can still provide training stimulus for growth. Rest between sides if needed. If you can't adjust the weight, slow the rep tempo as needed to bring the set to near-failure. In a suboptimal training environment, you'll find it difficult to perform enough weekly tough sets to overtrain, so you'll have a built-in safeguard. By elevating your hips and having your knees bent at 90 degrees, you create a decline pressing angle. ISSN 0195-9131. These are all connected. Start with a soft knee bend and hinge forward at your hips while keeping a neutral spine. TRY IT NOW: Daily Burn’s Power Cardio Program. It'll lead to more strength and the ability to perform greater volume over time.