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Home Dumbbell Workout to Get Jacked! (DUMBBELLS ONLY)



In case you are searching for a house dumbbell workout to get jacked, then that is the video for you. It doesn’t matter when you have a full rack of dumbbells, a single pair, and even only one; this dumbbell workout is doable by anybody. The beauty of this dwelling workout is that you will hit your complete physique with no extra tools outdoors of your dumbbells (not even a bench!)

For this whole physique workout, you’ll wish to seize dumbbells that can will let you fail within the 6-8 rep vary for every train. In case your dumbbell choices are restricted, to not fear, I’ve choices for you too. If you happen to discover that your dumbbells are too gentle for a selected train, you’ll carry out your reps to failure after which restrict to be able to obtain a extra metabolic burnout. In case your dumbbells are too heavy otherwise you solely have a single dumbbell out there, you may be performing this workout with the train swap that enables so that you can fail in that 6-8 rep vary.

With this dwelling dumbbell workout, the remainder time if you’ll be able to fail throughout the 6-8 rep vary will likely be 90 seconds to 2 minutes. Within the occasion that your dumbbell choice doesn’t will let you fail earlier than 8 reps, you may be performing the train to failure after which drop your relaxation time to 45-60 seconds. This can assist equalize the workout for everybody, it doesn’t matter what entry to dumbbells they’ve.

This primary train, using a single dumbbell, is the Clear Up and Overs. You probably have entry to 2 dumbbells, you may be performing the Clear and Press. These exercises will hit a number of muscle teams to start out off the whole physique workout by focusing on the shoulders, higher again, biceps, and legs.

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Subsequent up is the Goblet Leg Sequence. It is a brutal dumbbell train sequence that can hit will your legs arduous and successfully. Holding a single dumbbell in a goblet grip, you’ll carry out a Reverse Lunge on every leg after which return to heart earlier than performing a dumbbell goblet squat. In case you are using two dumbbells, you’ll carry out the identical sequence whereas conserving the dumbbells at your sides.

Persevering with this workout with dumbbells, you’ll be hitting the again and biceps subsequent. To do that with only one dumbbell, you’ll carry out the DB T-Bar Row. With entry to 2 dumbbells, you may be performing the DB Useless Row. Using your legs to provoke the motion and convey the dumbbells as much as your knees earlier than performing the row after which returning the burden to the ground.

To get jacked, this whole physique workout is rounded out by focusing on the chest, shoulders, & triceps. To do that, you’ll carry out, with a single dumbbell, a Crush Grip Ground Press. This train doesn’t make the most of a bench, which permits for this to be a nonetheless efficient dwelling workout. With two dumbbells, your train swap can be the usual DB Ground Press. Each variations will nonetheless goal the chest, shoulders, and triceps.

You may have the choice to spherical out this dumbbell workout by including in some extra arm work. This accent work will assist to get jacked arms utilizing simply two exercises – one for the biceps and one for the triceps. These are the Single DB Tricep Ground Extensions / DB Tricep Ground Extensions and the DB Waiter Curl / Alt. DB Curl.

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That is what this whole physique dumbbell workout appears to be like like if you wish to jacked:

1. Clear Up and Overs / Clear and Press: 3 x 6-8 / Failure (relaxation 90 sec – 2 min / 45-60 sec)

2. Goblet Leg Sequence / Leg Sequence: 3 x 6-8 / Failure (relaxation 90 sec – 2 min / 45-60 sec)

3. DB T-Bar Rows / DB Useless Rows: 3 x 6-8 / Failure (relaxation 90 sec – 2 min / 45-60 sec)

4. Crush Grip Ground Press: 3 x 6-8 / Failure (relaxation 90 sec – 2 min / 45-60 sec)

(Elective)

5. Single DB Tricep Ground Ext. / DB Tricep Ground Ext.: 3 x 10-12 / Failure (relaxation 60-90 sec)

6. DB Waiter Curl / Alt. DB Curl: 3 x 10-12 / Failure (relaxation 60-90 sec)

This dumbbell workout will hit your complete physique using no further tools, making it the right choice that can assist you get jacked at dwelling. Every train was particularly chosen to assist practice all your muscle tissues in a single workout with out compromise.

In case you are searching for an entire program that makes use of nothing however dumbbells and is catered to nevertheless many you will have entry to at your disposal, remember to try our latest coaching program referred to as JACKED.

In case you are searching for extra workouts that make the most of minimal tools, remember to to subscribe to our channel right here on youtube by way of the hyperlink earlier than and bear in mind to show in your notifications so that you by no means miss a brand new video when it’s printed.

Get JACKED utilizing nothing however dumbbells –
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29 Comments

  1. I'm so psyched to try this dumbbell program. I always love Jeff's videos. I just want to know how often per week should I be doing this? Would 3 times per week be too much or not enough?

  2. For "AGAIN new beginners at 50+", this IS definitely the channel to go for. I practiced shotokan-karate-training at some serious amateur level (6 x 2-3 hours sessions per week, karate, swimming, running, cycling), 1.72 meters high, "dry combat weight" 59 kilos. NOW, I try to regain some physical shape. Like Mando would put it: "This is the way!". Thank you for these videos: they are motivating, realistic and comprehensive for a better health at my age WITHOUT chemical drugs. SUPERB!

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