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Full Body Dumbbell Workout – Results Achieved Only in 3 Days

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The full-body dumbbell workout is designed for those who invest with dumbbells. Working at home is the thing now, and lots of people have paid for a good pair of dumbbells? But did you want to know why dumbbells and not other equipment for weight lifting?

The full-body dumbbell workout is the perfect exercise for beginners. With only 3 days, the difference to your muscle can be seen. The increase in the volume of the activities can be seen instantly. With the use of the dumbbell, you can perform various equipment.

Doing this workout needs a rest day in between so that your muscles will not forcibly be used. It will also give your body more time to recover after the workouts.  For the routine, you will need to get at least 30 seconds and a maximum of 60 seconds per movement.

This kind of workout can be classified as high-intensity interval training. That is because of the lower intensity form of cardio on your recovery days.

Using a dumbbell with your workout can give intensity and more tense to your muscles.

For the full-body dumbbell workout, try these some routines to give your muscle a full-body workout.

Squat

Full-Body-Dumbbell-Workout---Results-Achieved-002Performing  squat as your full dumbbell workout, follow these simple steps:

  1. Your starting position is holding down your dumbbells on both of your sides.
  2. Then, stand with a slight bend in your knees and make sure your feet are apart with shoulder length.
  3. While in this position, keep your head up and your back straight. 
  4. Keep your eyes facing forward and slowly lower your body down. Do not lean down, just your eyes looking forward. 
  5. Then your buttocks should come out and drop straight down. Make sure that when you are squatting down, your thighs are parallel with the floor.
  6. Then raise your body slowly back up by pushing through your heels. Do not lock the knees when you do this. Instead, repeat the movement.

Deadlift (with Stiff Leg)

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  1. Your starting position is placing the dumbbell in a setup of deadlift using your stiff leg. 
  2. Hold the dumbbells on both sides while keeping a slight bend in your knees. 
  3. Then, slowly, stand up straight with your feet. The width should be the same as your shoulder. Make sure that your back is in a straight position.
  4. Next is bend over the waist while lowering the dumbbells over your feet. At this point, keep your knees stationary and no unnecessary movements.
  5. By doing this, the focus of your workout will be placed in your hamstrings. Therefore, lowering your dumbbells down will be easy and comfortable.
  6. After this, you can start raising the dumbbells upwards using your hamstrings. Make sure that your eyes are facing forward, and your shoulders remain at the back. 
  7. Squeeze your glutes and hamstring to stand up.

Lateral Raise

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  1. To start, get your dumbbells and placed both by your sides while standing straight. Make sure to keep your tension on your side delts by holding the dumbbells off your body slightly.
  2. Next, raise the dumbbells until your shoulder height, but your wrists should be above your elbows while doing this.  
  3. Then, continue to raise your shoulder height slowly. It will ensure that your wrists will go upward smoothly, and the pressure will be transferred from your side delts to the front. Hold this position.
  4. Finally, you can lower the weight back to your starting position. Make sure that in doing so, the dumbbells are not going to touch your body. Instead, raise them for the next repetition.

Dumbbell Curl in Standing Position

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  1. Make your starting position for the standing dumbbell curl is holding a pair of dumbbells and your feet together and dumbbells by your side. Make sure it will not touch your body.
  2. Then your palms should face upwards. Your elbows should be bent and slack upward. The tension should be on your biceps.
  3. Curl the dumbbells slowly going upward. This movement should squeeze the biceps.
  4. In doing this, lower the dumbbells to the starting position. Repeat as you desired.

Lying Dumbbell Extension

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  1. Your starting position is sitting on the end of a flat bench, and the dumbbells are on your thighs. 
  2. Then lie your back on the bend and extend the dumbbell above your head. Make sure that the dumbbells are not touching each other with your neutral grip.
  3. Bend your elbows only and keep your elbows fixed while pointing to your hips. Lower the dumbbells down beside your head until the level with your ears.
  4. Hold this position and squeeze the triceps while raising the dumbbells back to the starting position.
  5. Avoid locking the elbows out and repeat your desired repetitions.

Lunge Using a Dumbbell

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  1. For the full-body dumbbell workout, the dumbbell lunge workout will help you acquire the strength and power your muscle needs. First, choose a pair of dumbbells and stand up straight with your knees slightly bent. The dumbbells should be at your sides.
  2. For balance, step forward with your left leg to maintain it. Your squat position should be down through your hips.
  3. Your torso should be in a straight position while your head is up. Make sure that your knee would not track out over your toes.
  4. Using your heal to drive you, push yourself back to the starting position.
  5. Repeat this movement with your right leg and desired repetitions.

Hamstring Curl 

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  1. For your starting position, make sure the dumbbells are at the end of the bench. The weight of the dumbbells should be appropriate with your strength.
  2. Next, lie down with your chest on the bench. Your knees should be at the edge of the bench.
  3. Hold this position. Then grab your dumbbells with your feet on the ground. Ensure your legs are to the full extent, and your arms are around the bench for stability. 
  4. Slowly, bend the knees in a curl position towards your buttocks.
  5. Then raise the dumbbells past 90 degrees, but you should be comfortable when doing it.
  6. While in this position, lower the dumbbell until you reach your starting position. Repeat desired repetitions.

Bent-Over Dumbbell Reverse Fly

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  1. The first thing you need for the full-body dumbbell workout in a bent-over dumbbell reverse fly is to select the desired weight from the rack. 
  2. Then take a few steps back into an open area.
  3. Your hips should be in a hinge position until your body is parallel to the floor, almost. It would ensure your arms are in a straight down place from your shoulders. The grip should also be neutral. 
  4. Hold this position. Then take a deep breath while pulling the dumbbells upward. This move should use your rear delts for successful execution.
  5. Then lower the dumbbells slowly. 
  6. Turn your back as you control your movement reaching your starting position. Repeat for the desired number of repetitions.

Sharing My Thoughts

Living in our current lifestyle now due to the COVID 19 is difficult for us to go to the gym and do our daily routine and complete the full-body dumbbell workout. Therefore, with all the simple tips to perform dumbbell workout, you can achieve the full effect and enjoy the results afterward.

Full-body Barbell Workout: The Best No-Machines Workout at Home

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The full-body barbell workout is the purest form of weightlifting. No machines? No problem, but you will still build muscle mass with single equipment – the barbell. 

Performing the full-body barbell workout will give you the intense exercises. These exercises will make your body fat decreases. With the following training using a barbell, there are no excuses for you when you have no machines, no cables at home.

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Workouts come with a great healthy meal. Building the muscle mass using the full-body barbell workout start in simple ways.

Ways to Build Muscles for Full-Body Barbell Workout

If you are a beginner, try doing the full-body barbell workout for a starter.

Bench Press

Full-body-Barbell-Workout-The-Best-03For the beginners, the bench press is the classic upper body exercise for men. The workout routine will be incomplete if this workout will be missed. This workout is being performed using a bench with the barbell.

The Military Press

Full-body-Barbell-Workout-The-Best-04This is a workout with impressive shoulders. The jacked torso should be equal with your shoulders. The military press can be performed standing or seated to complete the full-body barbell workout. But more benefits can get in the military press by performing it standing. It will stabilize the core muscles as well. How cool is that?

The Barbell Squat

Full-body-Barbell-Workout-The-Best-05The most classic full-body barbell workout is the barbell squat wherein this workout will benefit more by doing higher repetitions and an increase in volume. This workout regime will increase your muscle mass. 

The Deadlift

QdcawQdfsThe grip, glutes, and the whole of the back are muscle groups that deadlift is working on simultaneously. The moves in this workout are more primal than ripping a bar. This workout benefits the lower-body for strength and increases power.

The Bent-Over Row

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Why this workout for the full-body barbell workout? For a simple reason, this workout targets the back muscles, which mostly skip in doing other exercises. The imbalance workouts may result in serious injury. The spikes growth in your lower back and guns to help you balance naturally.  

The Barbell Shrug

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This barbell shrug is perfect to work out your traps and fills out the V-carving space between your neck and shoulders. With this workout, your movement will not be limited, and a lot of weight can be done. As the full-body barbell workout, the barbell shrug can have a little problem with the grip. To avoid this, you need to have an alternate grip with the barbell. The one palm overhand, the other underhand for better all-around purchase on the bar.

More Advanced Barbell Workout

When you already started the full-body barbell workout, you should increase the amount of your training. After a while, you developed more strength and endurance to perform more advanced barbell workout. Some of these workouts will need machines and extra equipment. Well, you will not expect the advanced workout without any use of machines and other equipment.

The Floor Press

The floor press is one of the barbell workouts that target the chest muscles. Here is how you will achieve the muscle build up in your chest.

  1. Your starting position is preparing the squat rack. Make sure that it has adjustable safety arms.
  2. Then find the “J-hooks” just below the barbell. It will make your arms locked out.
  3. When done, lay your back beneath the bar directly. The position should be the same as setting up for a bench press.
  4. While in this position, spread your legs. Make sure that it will be extended flat on the floor to increase the weight to your upper body. Use the grip width with your forearms to be perpendicular to the floor.
  5. Your elbows should be on the floor to unrack the bar.
  6. Then slowly, lower the bar until you reach the floor.
  7. Repeat the routines after you lockout.

For this workout, the one-arm barbell flye and barbell pullover can add more power from the floor to make the perfect full-body barbell workout.

The Close-Grip Barbell Curl

After the chest muscles, you should be working out your biceps. The close-grip barbell cull will tone your biceps, which help your upper body to be more attractive. To achieve tone biceps muscles, here is how you do it.

  1. Your starting position is holding the barbell with your palms up or what we called a supinated grip. It should be between 6-12 inches wide. Otherwise, this will create a strain on your wrists without increasing the benefits of the close grip.
  2. Next, put the bar against your thighs while a full stretch in your pec muscles. Hold this position.
  3. Then stand with your chest out, but the shoulders should be a little backward. It will make your elbows pinned to your sides, and your upper arms are fixed in place.
  4. Curl the bar towards your shoulder. It will create a contract for your biceps.
  5. Make a stop when you reached the 45-degree angle with your upper arms.
  6. Add wide grip barbell curl and close-grip chin-up for better results of toned biceps.

The Floor Skullcrusher

After the biceps, you will need a workout for your triceps. Then the floor skull crusher will give your triceps the form of muscles you need for more power and strength. How will you do it? Here are the best ways to do it.

  1. Your starting position is lying your back on the floor with a loaded bar, few inches on top of your head.
  2. While in this position, point your elbows toward the ceiling. Make sure that your overhand grip is taking on the bar just inside shoulder width.
  3. Then contract your triceps so you will be able to extend your elbows. Do not force yourself. Look for a cambered bar if you feel discomfort in your wrists.
  4. Next, lift the weight above your shoulders directly then locked out the position. Hold this position to reach to the peak of the contraction.
  5. After that, you can return to your position by letting your upper arms track-back slightly. Instead of allowing the bar to descend toward your forehead. In this way, you will let the bar rest on the floor.
  6. Make sure to keep your elbows in tight to keep the force on your triceps.

To make it more effective, you should do the weighted bench dip and close-grip push up alongside with this full-body barbell workout.

The Power Snatch

With your triceps and biceps, you should probably work out your shoulder muscles. The power snatch is one of the full-body barbell workouts that will give your shoulders the muscles mass it needs. So how will you start doing this workout?

  1. Your starting position is to hold a barbell with an extensive pronated grip. Then make the bar rests below the crease of your hips with your arms straight. 
  2. To make sure you will have a full grip with the bar, use an Olympic-style “hook” grip by wrapping your fingers over your thumbs. The lifting should start extremely light.
  3. While doing this position, maintain your back flat, and you are dip at your knees. 
  4. Then reverse the motion and return the bar to the crease of your hips. Do this quickly so you will not lose control of your workout.
  5. If you are in this position, drive the force from your hips to propel the bar upward. It will lead to your elbows.
  6. Then rotate your elbows downward and continue to extend the bar upward. Make sure it was locked out overhead.

For more shoulder muscle mass, including the standing barbell military press and barbell front raise.

The Zercher Squat

This workout targets the lower part of your body – your legs. You will need a squat rack to perform this full-body barbell workout correctly. As starting position, you need to:

  1. Using a squat rack, grab the loaded barbell on the floor. Make sure you are using a pronated grip, which is inside the width of your knees, lift the bar to your thighs.
  2. Make sure that before picking up the bar, you set a narrow-grip deadlift and placing your feet approximately shoulder-width apart your toes, your shins touching the bar.
  3. Then, squat down until your thighs become parallel to the floor. 
  4. Rest the bar on your thighs and close to the crease of your hips.
  5. While in this position, tucked both arms under the bar to secure it in the crooks of your elbows.
  6. Maintain this position – your back flat and torso are upright, while muscles of your hamstrings, glutes, and spinal erectors are contracted. It will help you to squat the weight up until your knees and hips are fully extended.
  7. Next is to use a force that will go against the bar’s tendency. It will pull you forward as you descend back into a deep squat.
  8. While doing this position, let your elbows sink between your legs until the bar touches your thighs. Then immediately reverse direction.
  9. Make sure that at the end of each set, rest the bar back on your thighs. It will quickly switch back to the narrow pronated deadlift grip. 
  10. Your hips will be hinged to set the bar back on the floor.

The effects of this workout can be added with the barbell front squat and Romanian deadlift.

Sharing My Thoughts

The full-body barbell workout makes our upper, and lower body muscled to develop. Many activities can be combined, so you will have the full-body workout using the barbell. However, if you are a beginner, you should start with simple routine exercises. Then increase the weight for more strength and power as long as your body can conquer the advanced full-body barbell workout.

Best Full Body Workout to Perform to Achieve Toned Muscles

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Full body workout can be an endless number of exercises that you can perform. There are at home or drill to be performed at the gym. But can you guess what can be the effective and best full-body workout for you?

The full-body workout that will best for you be those that you can easy-to-learn and could target multiple muscle groups. The goal of the full-body exercise increase strength and build muscle mass. You do not need to have fancy and expensive equipment for the full-body workout.

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When I tried doing the full-body workout, there are principles that I followed so I can achieve the goals. First of all, I always prepare to have floor space and some dumbbells. Dumbbells are simple equipment that can help tone my muscles. Then I started to move my body to perform other exercises as part of my full-body workout.

To fully understand how does the full-body workout helps you achieve your body goals, here are the best exercises which most athletes performed.

Top Exercises for the Full Body Workout

Before the workout, prepare the equipment you need. Moderate weight dumbbells can be your option as the beginning.

Each workout will need some warm-up. Exercises like glute bridge, dead bug, bird dog, and bodyweight squat would be your choices for warm-up before the workout.

For 30 seconds, you can perform the warm-up exercises. Make sure to have 5 seconds rest between each move and perform two rounds. A minute of rest can be done after completing both.

Then you can perform the dumbbell circuit like squat to overhead press, bent-over dumbbell row, and wood chop.

For the dumbbell circuit, you can perform each for 30 seconds, with 15 seconds rest in between. Complete this routine with 3 rounds. 

For bodyweight, you can perform skater hop, plank up-down, and v-up. Complete this routine for 30 seconds, with 15 seconds rest in between. Do three rounds for the bodyweight circuit.

Deadlift

Best-Full-Body-Workout-to-Perform-to-03In performing the deadlift, muscle groups like calves, thighs, glutes, core, lower back. It helps build strength with three sets and 8 repetitions. 

Suppose you were wondering why deadlifts are the foundation of all strength exercises. By performing this full-body workout, it will activate all the muscles, literally from toes to neck. Few reps can make you exhausted, and the last set can drain your energy so you should maintain rest in between.

It’s important to remember when doing a deadlift to make sure that you keep your back straight while your shoulders are open to prevent injury. Before the starting position, prepare yourself in an area of sitting down on the flow. Then that would be an excellent time to grab the bar and prevent you from actually reaching the floor. Maintain your back straight and your legs apart in shoulder-width. The next move is for your thighs and glutes, which will straighten your back. Then do the same on the way down, but it should be the other way around like bending your back then glutes and thighs. 

You can perform deadlift at home because, in this full-body workout, the body form is essential to pay attention to the exercise.

Bench Press

QsvcbYhyBench press workout targets the group muscles of pec, tricep, front shoulders, and traps. For this routine, the chest and arms will be useful if you do 3-4 sets and 8-12 repetitions. 

Traditionally, the bench press is a full-body workout that your elbows should be tucked in and concentrated on your pecs. It should move both ways. You can also do the bench press in a Smith machine if you are at the gym. The only good thing about this machine is to stabilize the bar. It will make the bar more comfortable to push. With that, a gym instructor can assist you. 

While at home, you can perform this using a flat bench or an incline one. It is what I do for bench press. I also used dumbbells, which is a more sensible way to perform it than working at home.

Overhead Press

qwefreEVfIn this full-body workout, the overhead press can increase the muscle mass of the chest, delts, triceps, and traps. It is also good to perform for shoulder definition by doing 3-4 sets with 8-10 reps.

Why this workout? The shoulders and arms muscles need to be developed to keep your back straight. It will also allow your core muscles to be flexible and to perform a perfect pressing up of the bar. Make sure that you avoid your chin. 

A tip for the bar makes its move into a straight line going up and down. It ensures that you bod your head back and forth while the bar crosses in front of it.

Squats

Best-Full-Body-Workout-to-Perform-to-04When doing squats, the muscles activated for this one are the glutes or the most significant muscle in your body. Thighs, traps, obliques, and upper back or lats are the muscle group that will benefit in doing the squats.

To activate your muscle groups in thighs, glutes, and improve core strength, complete the three sets with 8-12 repetitions. 

Why perform squat for the full-body workout? There are many brilliant reasons for you to start doing this. Squats are best with bar sitting on your shoulders. The right weight can activate a range of muscles aside from legs and glutes.

If you decided to perform squats with the bar on your shoulders, then the core muscles should be engaging as well as your legs. You can always choose the right weight for your bar, so you should not force yourself. 

Bent-Over Row

TcsdQs564This workout works the muscle group where lats, shoulders, forearms, and biceps as part of the full-body exercise. The glutes and back muscles are also the targets of this full-body workout. 

If you chose this workout, it would be best to widen the back and work on your biceps. Doing the bent-over row with 3 to 4 sets of 8-12 repetitions will surely give you a surprisingly best results. Bent over row is great for your arms and back. Core muscles are plus on this workout.

To do this, you have to bend over while you stood up, and your legs are shoulder with apart. Use an underhand grip when holding the bar. This way can activate bicep muscles and pull the bar close to your abs. Pulling it near your chest is not a good option. 

Sharing My Thoughts

Usually, people do the full-body workout 2 to 3 days per week, and then gradually increase it to 3 to 4 times. It is the movement in which all your muscle groups engage in working out. Using some equipment may help you to increase muscle mass and tone your muscles. When performing a full-body workout, you can expect the effects and best results of your entire body.

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