In about 20 minutes, you can use this dumbbell workout to build strength and size after just 6 weeks!And you can do this workout in less than 20 minutes!
Serious athletes and bodybuilders know that working out with free weights is a great way to build muscle size, strength, and power – and you can get those types of gains faster than any other form of resistance training. By using dumbbells (because they do require balance), the whole process of muscle gains happens more quickly than with machines – or even free-weight barbells!
A great tool to accomplish this is to use PowerBlock Dumbbells. Research has shown that a free-weight, all-PowerBlock dumbbell workout program produces high levels of strength and size. And you can get great results with high-intensity workouts as short as 12-30 minutes. Perhaps the best thing about dumbbells is that they can easily be incorporated into your home gym, as PowerBlock dumbbells take up little space, while giving you the same variety of weight selections that you find in your local gym.
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).
The Workout
Monday
- DECLINE DUMBBELL BENCH PRESS – 3 sets of 10 reps
- INCLINE DUMBBELL PRESS REVERSE-GRIP – 2 sets of 10 reps
- ONE-ARM DUMBBELL ROW – 2-3 sets of 10 reps
- ONE-ARM SIDE LATERALS – 1-2 sets of 10 reps
- DUMBBELL ALTERNATE BICEP CURL – 2 sets of 10 reps
Thursday
Do the same dumbbell workout as above, but only do 8 reps, and increase the weight. Start with incline presses. Substitute either triceps kickbacks or one-arm extensions for triceps instead of the curls for biceps. Don’t forget to work your abs and lower body and do some aerobics during the week as well.
