by Joe Hashey
After a hard day’s work you head over to your local gym. Unfortunately, so does everyone else in town who works the same hours. Soon the place is buzzing with people and there is a waiting line for nearly everything except that long row of dumbbells. Frustrated, you have to settle for a quick workout because you still want to get home and enjoy your evening.
Perhaps you even give up on those gym hours and try to work out at home. You purchase a couple of items including a pair of dumbbells to get started, but you don’t really think it will make a difference.
Fear not! I have some workouts for you that can be done with just a pair of dumbbells and are every bit as effective as the machines at the gym with long lines.
Dumbbell Upper Body Workout
I usually work out on an upper/lower body split. One day is lower body, the next is upper, then a rest day and repeat. Most of these exercises are compound movements that require a lot of muscles to work simultaneously.
Workout Routine (exercises explained in video below):
- Bow and Arrow Bench Press: 4 x 12
- DB Row w/Iso Hold: 3 x 15 and a 15-second hold
- Shoulder Complex: 4 x 12
- A. Triceps Extension: 3 x 15
- B. Zottman Curls: 3 x 15
Dumbbell Lower Body Workout
When workouts are performed with proper intensity and form, you don’t need a laundry list of exercises! The lower body dumbbell workout only contains a few exercises, but they also give you the biggest bang for your buck.
- Goblet Squats: 6 x 10
- Lunge to RDL: 4 x 10 each side
- Iso Series (squat/lunge/hip thrust): 4 x 30 seconds each