Dumbbell Exercises – Best Workout Routine Using Only Dumbbells

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I’ve gotten a lot of emails over the years from people asking specifically for a list of dumbbell exercises. They tell me that they only have access to dumbbells (no barbells, no machines) and were wondering if it was still possible to design an effective workout routine this way.

Would their dumbbell only workouts be just as effective as workouts using various other forms of weight lifting equipment? Can they still get great results? Well, the quick answers to these questions is HELL YES!

Not having access to a barbell (and weights for it) or the hundreds of fancy machines most gyms have (not to mention the countless useless ones sold in late night infomercials) will NOT hinder your progress at all as long as you put the dumbbells to use correctly in your workout routine.

In this article I will explain why dumbbells alone can provide a perfectly effective workout, and I will also list some of the best dumbbell exercises for each muscle group as well as a sample dumbbell workout routine.

Yup, definitely. Not only can you have an equally effective workout… but it may actually be the ideal way to do so in certain cases. For starters, if your goal is to build any amount of muscle or strength, then there is little doubt that the best way to do it is by using free weight compound exercises.

As my article about free weights and compound exercises explains, while machines definitely have their place and are fine to use in most workout routines, they typically rank below free weights when it comes to building muscle and strength.

So honestly, if I had to personally choose between doing workouts consisting of just machines, or workouts consisting of just dumbbells, the dumbbell workouts would win every single time. I don’t want to come across as being anti-machines, because there are some that I use and like. I just like dumbbells a lot more.

Not to mention, with a few very minor exceptions, ALL machine exercises can be replaced with similar dumbbell exercises and it really wouldn’t be much different. In some cases, it may even be better.

What’s that you’re thinking now? What about barbells? This article is supposed to be about dumbbell exercises only, and free weights means both dumbbells AND barbells. It’s okay, don’t worry. Anything that can be done with a barbell can be done with dumbbells. So, dumbbells can pretty much replace everything.

Now that you know how effective they can be and how preferable they usually are, you’re probably looking for a list of some of the best dumbbell exercises to fill your workout routine with. So, here now is a list of some of the best dumbbell-only movements.

(Note: Some of the exercises below will of course require some type of bench or seat, but I’ll just assume you have that too.)

flat bench dumbbell pressincline bench dumbbell pressdecline bench dumbbell pressdumbbell flyes (flat/incline/decline bench)deadliftssingle arm bent over rowsdouble arm bent over rowschest supported rowsstanding dumbbell curlsseated dumbbell curlsincline dumbbell curlspreacher curls (if you have a preacher curl bench)concentration curlshammer curlsoverhead triceps extensions (single or double arm)dumbbell skull crushers (flat, incline or decline bench)triceps kickbacksclose grip bench pressseated dumbbell press (can also be done standing)arnold pressfront raiseslateral raisessquatslungessplit squatsstep upsRomanian deadliftsstiff legged deadlifts

And then there’s stuff like dumbbell shrugs, calf raises, and weighted crunches or side bends for abs. See, I told you there was more than enough exercises for a person to create a perfectly effective workout routine using only dumbbells.

And yes, these exercises could definitely be used to create a dumbbell-only version of the (brand new) Intense Workout Weight Training Routine that I lay out in The Ultimate Fat Loss & Muscle Building Guide.

Below is a sample 3 day dumbbell workout routine that uses the push/pull/legs split I describe in my article about workout plans and splits.

This sample routine is actually something I created specifically for a friend of mine who works out at home and only uses dumbbells (and personally prefers this specific split). In fact, if I only had access to dumbbells myself and was training using a push/pull/legs split as well, this is probably the exact workout routine I’d be using.

flat bench dumbbell press – 4 setsincline dumbbell flyes – 3 setsdumbbell shoulder press – 3 setslateral raises – 3 setsdumbbell skull crushers – 3 setsbent over dumbbell rows – 4 setspull ups or chin ups (assuming you can find a bar to do them on, otherwise single arm dumbbell rows with your elbows tucked close to your sides) – 3 setsdumbbell shrugs – 3 setsdumbbell curls – 3 setssplit squats – 4 setsRomanian deadlifts – 4 setslunges – 3 setssingle leg standing calf raises – 5 sets

There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way. It contains pretty much all of the best exercises I’d include if the person had access to machines and a barbell in addition to dumbbells.

So, like I said back at the beginning, if you only have access to dumbbells, you shouldn’t feel like you’re missing out on something. You definitely shouldn’t use it as an excuse. Don’t give me any “Waaah waaaah! I can only do dumbbell exercises! Waaah waaah! I don’t have any fancy machines or barbells! Waaaah waaaah!”

If anything, you’d have it backwards. If you only had access to the “fancy machines” then maybe you could whine a little. Having only dumbbells for your workout routine doesn’t put you at a disadvantage at all. In fact… it does just the opposite.

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The Ultimate Fat Loss & Muscle Building Guide contains the entire system of answers, details, facts and sample programs I use and recommend for getting the best results as fast as possible.

You can learn all about it right here: The Ultimate Fat Loss & Muscle Building Guide

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Different Body Types – Ectomorph, Mesomorph, Endomorph Diet & Workout

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Did you ever notice that some people are just naturally skinny, naturally fat or naturally lean and muscular? It’s not your imagination. There are definitely different body types and genetics out there and they definitely play a role in how our bodies look.

More importantly, these different body types play a role in how easy or hard it is to change how our bodies look. Think about it…

Some people (ectomorphs) seem to eat whatever they want and never gain weight. Some people (endomorphs) seem to get fat no matter how much they workout or how little they eat. Some people (mesomorphs) look like they workout, even when they don’t.

This is all very real, and these genetic factors are something we all have to live with whether we like it or not. Fortunately though, we aren’t stuck being what our natural body types make us out to be. We can ALL improve the way we want as long as we do what we need to do.

So, let’s start with the basics. There are 3 different body types…

EctomorphMesomorphEndomorph

Figuring out which category you fit into will help you understand why certain aspects of your diet and workout are harder and slower (or easier and quicker) for you than they are for other people. And from there, you’ll be able to figure out how to adjust your diet and workout to fix it.

Let’s start with the body type I personally know the most about… ectomorphs. As a guy who started working out at 5’11 120lbs, this is definitely the category that I fit into.

Ectomorphs are the naturally skinny body type. These are the men and women who were likely skinny their entire lives without actually having to put much (if any) effort into their diet or workout. These are the people who seem to be able to eat as much as they want and never gain weight.

This isn’t true of course (anyone who eats too much will always gain weight), it’s just the genetics of an ectomorph make it a whole lot harder to reach that point for weight gain to occur, especially when compared to the other different body types.

Lightning fast metabolism.Tiny bone structure (skinny wrists, skinny ankles, etc.).Sometimes a little hyper, and often times overly frigidity (which increases their NEAT – non exercise activity thermogenesis – which is part of what causes that super fast metabolism).Often picky eaters who don’t always possess a huge appetite.Naturally lacking muscle and strength.Naturally skinny, although not naturally lean (there’s a difference).

So if your goal is to just be skinny or to excel at a sport primarily based on endurance, you definitely want to be an ectomorph rather than an endomorph and possibly even a mesomorph.

But if your goal is to build muscle, be strong, get big, or be fast and explosive, then the last thing you want to be is an ectomorph. Trust me, I know.

Like I said, I started off super skinny and my only real goal was to build muscle and gain weight. I know first hand exactly how much harder it is to reach these goals if you aren’t born with one of the body types that are much more ideal for reaching them.

Those same genetic factors that make us naturally skinny are the same factors that make gaining weight and building muscle as hard as it can possibly be. It also puts a lower limit on the amount of muscle we are genetically capable of building and how big we are capable of getting.

So, while it was nice to grow up never caring about my diet or what I was eating or ever needing to “watch my weight,” us ectomorphs definitely got screwed when it comes to building muscle. However, that doesn’t mean we can’t. We most definitely can completely transform our bodies for the better… it’s just going to be a bit harder than it is for a mesomorph or an endomorph. (More about that here: Ectomorph Workout & Diet)

Speaking of these other different body types…

The next body type is basically the complete opposite of the previously mentioned ectomorph… the endomorph.

Endomorphs are the naturally fat body type. These are the men and women who were likely always at least a little bit bigger, thicker and often fatter than everyone else most of their lives. These are the people who, despite their diet or workout, seem to gain weight just thinking about food and find it nearly impossible to lose it and keep it off.

This isn’t true of course (anyone who eats fewer calories than they burn will always lose weight), it’s just the genetics of an endomorph make it a whole lot harder to reach that point for weight loss to occur, especially when compared to the other body types.

For example, I’ve seen endomorphs who gain weight eating significantly less than ectomorphs (who weigh 20-50lbs less than them) will actually lose weight eating.

Super slow metabolism.Thick bone structure (thick wrists, thick ankles, etc.).Often people who love to eat and have huge appetites.Naturally big and strong.Naturally lacking tone, definition and any real form of leanness.

So if your goal is to just be really big and strong or excel at sports and activities based around these physical characteristics, then you definitely want to be an endomorph rather than an ectomorph and possibly even a mesomorph.

But if your goal is to be skinny, lean, ripped, toned or anything similar, then you endomorphs definitely have your work cut out for you. People with this body type will definitely have a harder time losing fat (or just losing weight in general).

So, while this is the body type that can typically gain the most muscle and be the strongest of the group, endomorphs definitely got screwed when it comes to fat loss. However, that doesn’t mean you can’t lose as much fat as you need to. You most definitely can… it’s just going to be a bit harder than it is for a mesomorph or an ectomorph.

And last but certainly not least, we have the mesomorph. Now looking at the 2 different body types we covered so far, it seems like ectomorphs and endomorphs are basically jealous of each other and often wish they could trade places.

However, that’s not entirely true. Instead, if there is anyone that people in those previous 2 categories are truly jealous of, it’s mesomorphs. This is the body type we ALL wish we could have.

Mesomorphs are considered the genetic elite. These are the people who we consider to have won the genetic lottery, so to speak. This is the prototypical athlete, fitness model and bodybuilder. Where the ectomorph and the endomorph both have a positive and negative side, the mesomorph has pretty much the best of both worlds.

Ideal metabolic rate (not too fast, not too slow).Ideal bone structure (not too thick, not too thin).Naturally lean (instead of naturally “skinny” like an ectomorph).Naturally muscular (instead of naturally “big” like an endomorph).Naturally athletic.

Mesomorphs gain muscle almost as well as an endomorph, and lose fat almost as well as an ectomorph. In fact, mesomorphs are the people who are often just naturally muscular and lean without putting any time or effort into a diet or workout. And when they do? Their rate and degree of improvement blows the rest of us away.

So, if your goal is to have pretty much anything anyone would consider the “perfect body” or excel at a sport or activity based around having the perfect combination of speed, explosiveness, strength and endurance, you definitely want to be a mesomorph.

Like I said before, most of the top athletes on the planet fit into this category of body types. Whenever you hear someone referred to as having “above average genetics,” they are talking about mesomorphs. They are pretty much the best at doing anything related to improving how their body looks or performs.

So, what’s the point of all of this body type stuff (besides making everyone wish their parents had mesomorph genetics)? Well, there’s actually two points…

Different body types DO exist, and they DO play a role.
If you’ve ever felt like your body just was or wasn’t built for losing fat or gaining weight or building muscle or getting lean, you’re probably right. Our genetics are definitely a huge factor in our ability to reach these goals. But, whether we like it or not, we’re stuck with them.Regardless of our body types, we can still get the results we want.
Yes, our genetics will make certain things harder for us (unless you’re lucky enough to be a mesomorph). However, that doesn’t mean they prevent us from doing those things. They don’t. Ectomorphs are gaining weight and building plenty of muscle every single day (hell, I’m living proof of that). Endomorphs are losing fat and getting lean every single day, too. And mesomorphs… ahhh, screw you guys.

So, while these different body types are real and they will make certain things easier or harder for those of us who didn’t end up with the body type we wish we had, we can ALL still set up our diet and workout in a way that will allow us to get the body we want.

How do you do that? Well, my articles about workout routines, losing weight, gaining weight, and building muscle are the perfect places to start.

And if you still have questions after that, or just want help putting together the diet and workout that will work best for your body and goals, then I’m happy to announce that a new solution has arrived.

I call it The Ultimate Fat Loss & Muscle Building Guide, and in it I provide all of the answers, details, and proven sample workouts and diets that make up the system I’ve used to help myself and countless other men and women completely transform their bodies.

You can learn all about it right here: The Ultimate Fat Loss & Muscle Building Guide

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Workout for Cyclist - A Weight Training Workout to Get Back in Shape

by Ricky Jackson

No workout for cyclist would be complete with weight training. You will get many benefits from regular weight training. Don't worry about becoming too big or "muscle bound." It takes a lot of work and dedication to get big and muscular. Besides you are cycling a lot and burning up a ton of calories. No need to worry about getting big.

You need to be training for strength and not for size anyway. Your overall goal from training with weights is to get stronger, especially in your legs. The increased power is what will help you increase your speed enabling you to finish much higher in your races.

Some of the other benefits you will get from regular weight training are stronger bones. Your tendons and ligaments will also get stronger. This makes them more resistant to injury. You resting heart rate will decrease and you will need less oxygen to do the same amount of work. Your anabolic system will get more efficient meaning you can sprint for longer periods at a higher work level. These are just a few of the benefits you will see.

I'm sure you are asking yourself what kind of weight training workout for cyclist is best for you. There are three ways you can workout. You can use machines, dumbbells, or barbells. Machines are great for beginners, but I recommend using them only until you are comfortable with weights in your hands. You will get the real benefits from dumbbells and barbells.

You should do a total body workout at least two times a week, three times is better. Pick eight to ten exercises that target your whole body. A workout for cyclist is not complete without several leg exercises. You should do each exercise for three sets of 12 repetitions.

For a sample workout you could use dumbbells and do the following in this order.

* Squats
* Chest Press
* Triceps Curls
* Lunges
* Shoulder Press
* Biceps Curls
* Step Ups
* One Arm Rows
* Lateral Raises
* Calf Raises

That is a complete weight training workout for cyclist. If you have never weight trained before, start of slowly with light weights. Gradually increase the weight each week. After six to eight weeks change the exercise you do.

Give this a try and let me know how you do on your next race. Weights are only a part of a workout for cyclist. In order to be in your best shape on race day, you need a complete workout program.

With complete training plans developed by pro cyclists, you don't have to worry about a coach just telling you text book theory. This complete training system includes 8 week beginner workouts, 13 week traditional workouts, and rapid result workouts for when you need maximum results in minimum time. Click here to get immediate access to the best workout for cyclist.

Article Source: ArticleRich.com Last Updated on Thursday, 11 August 2011 04:34

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