Dumbell workouts

[Ben-Fitness]

Looking for some good home dumbell workouts? I have 2 x 15kg DB’s. I do have various workouts myself but just interested to see other people’s workout routines. Also, I will post some of my own if anyone is interested 👌🏋️‍:female_sign:💪

[WavyDavey]

Here's a framework I've used for programming:

A.

1. Goblet squats

2. DB Romanian deadlifts

3. Bulgarian Split Squats

B

4. DB Close Grip Bench

5. One Arm Rows

6. Concentration Curl

7. Wrist curls, reverse wrist curls

C

8. DB Bench Press

9. DB Overhead Press

10. DB Power Clean

11. Side Lateral Raise

[Dominique]

Dumbbells are great for weight lifting. However, one of the key principles of resistance training is progressive overload, the idea that, over time, your workouts must become more challenging in order for muscular adaptation to continue. One way to achieve this is by adding weight to the bar, or, in the case of dumbbells, lifting heavier dumbbells. If you only have one set of fixed weight dumbbells, you won’t be able to do this. Adding weight is not the only way to present overload: you can also do more reps per set, do more sets per exercise, shorten rest periods between sets etc. But lifting always the same weight will be limiting you.

The other thing is that any given weight may be adequate for one type of exercise, but too light for another type, and too heavy for yet another type. For instance, I wouldn’t be able to do lateral raises safely with 15 kg dumbbells, they would be too heavy for me.

Which is why I like to use adjustable dumbbells such as this one:

I have plates of 0.5, 1.0, 1.25, 2.0, 2.5 and 5.0 kg. By combining them (I made a spreadsheet for that purpose), I can have any combination from 10 to 30 g in increments of 0.5 kg.

[emili]

@WavyDavey, "A" sounds like a beer menu.. 🙂

[exhile]

These PowerBlocks are great for working out. Though an adjustable bench would probably help in getting a total upper body workout.

Every Sunday I do biceps and here's my logging of the routine since New Year's.

9 repetitions of 45 pounds

9 repetitions of 60 pounds

All done in 15-20 minutes.