In less than 20 minutes, our dumbbell workout will help you to build strength and size after just 6 weeks!
Free weights are the best tool available for building muscle size, strength, and power. And, they do it faster than any other form of resistance training. By using dumbbells, this whole process happens more quickly than with machines or even free-weight barbells, because you’re forced to use a multitude of stabilizer muscles that wouldn’t get worked any other way – and nearly all serious bodybuilders use free-weight barbells and dumbbells as an integral part of their workout routines. And, it’s easy to incorporate dumbbells into your home gym with PowerBlocks.
The 18-Minute Home Training Dumbbell Blast
You can do over 100 functional exercises with the PowerBlock dumbbells in combination with an adjustable bench. A workout of just under 20 minutes can be adequate to build strength and size in just six weeks. Perform this workout twice per week, spaced out to allow several days in between workouts (e.g., Monday and Thursday, or Wednesday and Sunday).
Dumbbell Bench Press
Just like a normal bench press, with PowerBlock Dumbbells. Lift the dumbbells from your chest to a straight up position for one rep. Do 3 sets of 8-10 reps per set.
Dumbbell Alternate Bicep Curl
While standing, use one arm and curl the dumbbell upward for one rep. Do a full set with that arm, then switch arms. Do 2 sets total for each arm of 8-12 reps per set.
Incline Dumbbell Press
For this – adjust your bench to a 45 Degree incline, and raise from your chest straight up for one rep. Do 2 sets of 10-12 reps per set.
One-Arm Side Laterals
With one arm at your side, and your other arm holding the dumbbell, lift the dumbbell cleanly from your side until your arm is straight out for one rep. Use a weight low enough that your arm doesn’t bend while lifting. After each set, switch arms. Do 1-2 sets of 8-12 reps per set.
One-Arm Dumbbell Row
Lean over with one hand on your bench, and “row” the dumbbell upward with your other arm for one rep. With each arm, do 2-3 sets of 8-10 reps per set.
And, if you’re looking for Dumbbells, or you need a quality bench for your home gym, visit one of our three Fitness 4 Home Superstore locations in Scottsdale, Chandler, or Phoenix
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