If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle.
Exercise at your own risk
Where rep ranges are hyphenated – this denotes a rep range. For example, for dumbbell floor press, you want to complete 10 to 15 reps with perfect technique. Stop the exercise when your technique/form begins to falter.
|Dumbell chest floor press||10-15||3|
|Dumbell chest flys (from the floor)||10||2|
|Lying tricep extensions||6-12||2|
|Seated dumbbell tricep extensions||10-15||2|
|Crunches||Max (with good form)||2|
|Dumbbell wood chops||8 a side||3|
|Dumbell one-arm row||8-12 per side||3|
|Dumbell rear delt flys||6-12||2|
|Single leg Glute Bridges||8-12||2|
|Renegade Row||10 per side||2|
|Dumbbell bicep curls||6-10 per arm||2|
|Plank hold||1 minute|
|Floor Leg Raises||Max||3|
|Dumbbell seated shoulder press||6-12||3|
|Dumbbell lateral raises||8-15||2|
|Nordic curls (assisted to begin)||10||2|
|Single-leg hip raises||10 a side||2|
|Single leg calf raises||10-20 per leg||2|
If you have limited space, and/or budget, adding a resistance band can add some great variety to your training. You want a thin band, without handles if you wish to combine it/them with a dumbbell.
In addition, a relatively light kettlebell can be used to perform a huge variety of exercises and can be easy to combine with a resistance band for variable resistance. You’ll need to create an anchor point to attach the resistance band too, or just stand on it/them.
Some of the exercises in the routine above are demonstrated in these videos:
Floor Dumbbell Chest Press
Floor Chest Fly
Lying Tricep Extensions
Dumbbell Lat Pullovers
Download the pdf workout programme here: