subject: The Best Dumbbell Workout Program For Achieving A World Class Muscles [print this page] Dumbbells are the most versatile and effective workout tool for constructing a muscular body. With just a pair of dumbbells, we can perform dozens of compound and isolated workouts in order to strip away fat, develop lean muscle mass and improve cardiovascular fitness.
It is Time for a Dumbbell Workout Program!
A dumbbell workout program, properly done, builds strong muscles, burns off fat, strengthens the abdominals, improves cardio respiratory endurance and creates real-world strength and conditioning we can use to improve our quality of life. So, when we want to get back in shape fast, it is time to dust off the dumbbells and get to work.
With the large selection of exercises available, we might begin to ponder, what are the best dumbbell workouts for producing the greatest physique development? Well, without further bustle, here are some of best dumbbell exercises programs that will help us get a world-class body combined with proper muscle gaining diet:
Best Upper Body Dumbbell Workouts Programs
Chest - Flat/ incline/decline bench press. The standard flat dumbbell bench press is a powerful workout and should be sought regularly for developing a remarkable, head-turning chest.
Shoulders Dumbbell shoulder press, upright row and lateral raise. The standard shoulder press and dumbbell upright row is great for blasting the shoulder complex. We can also perform the latter one arm at a time thereby allowing us to apply full pressure on the lateral part of the shoulder individually. To complete the whole package, we should also blast the anterior part of the shoulder, and the lateral raise is the perfect workout for accomplishing this goal.
Back Dumbbell bent over row, dead lift and shrug are our best friends. The said above workout can help us develop a strong and muscular back if done with correct form and relatively heavy weights.
Biceps - Dumbbell curl and Incline curl. These two are the only exercises well ever need to stimulate our biceps and can be done either one arm alternately, or perform with both arms at the same time. The incline curls are highly stressful so we probably will not be able to lift as much weight compared to the standard curls.
Triceps Triceps extension, dumbbell kickback and incline extension. All these 3 exercises are fully capable of kicking up triceps growth. Dont go too crazy on our triceps because they get enough stimulation from our chest routine like the bench press.
Best Lower Body Dumbbell Workout Programs
Hamstrings Straight-leg dead lift. When performing the lift, ensure that we keep both arms and knees straight. This allows our hamstrings to take the brunt of the weight.
Calves Single leg calf rise. This workout is used to isolate our calves so make sure that we perform it with full range of motion and try to get a high number of reps for maximum stimulation.
Quadriceps Dumbbell lunge and squat. To get the most out of our leg routine, perform heavy squats as its of the best dumbbell workouts for hammering the entire thigh as well as the gluts. Be warned that its a very strenuous workout, but stick with it for a several weeks and we will definitely see noticeable gains in our legs.
Finally, dumbbell is one of the most underused and misused pieces of training equipment. Men usually limit their use to dumbbell curls, dumbbell flies or dumbbell kickbacks. While there is nothing wrong with these exercises, they don't constitute a full dumbbell workout program and are not the best ways to use dumbbells. And ladies, stop using dumbbells for just light weight "toning" exercise! We are missing out on the true benefits of dumbbell training.
Anyway, there is no faster way to build a strong, attractive body, improve cardio respiratory conditioning and burn off fat.
