DUMBBELLS-ONLY Workout | Full BODYBUILDING Part 1: Upper Body

 





For Core Muscles (abdominal), Go to DUMBBELLS-ONLY Workout | Full BODYBUILDING Part 2: Core

For Lower (Leg) Muscles, Go to DUMBBELLS-ONLY Workout | Full BODYBUILDING Part 3: Lower Body


Get yourself a pair of dumbbells and you will be able to bulk up your biceps, growing up some real muscle by putting your valuable efforts from the comfort of your living room. However, getting big arms while the rest of your physique isn't catching up to the mark will result in weaker muscles excluding the biceps and leaving an unconvincing impact on your personality.

What you need the most is a plan followed by a good strategy and determination and you will be developing real big and bold muscles for your whole body using dumbbells only.



Why Dumbbells?

Dumbbells are a great approach to start for beginners (both men and women) as well as pro athletes especially when they are 'weight-adjustable'. They actually are sufficient to promote whole-body workouts with a number of possible exercises keeping benefits as: 

  • Economical free weights for anybody to purchase for personal use.
  • Portable as they are smaller in size.
  • More versatile exercises possible while gym machines allow a specific movement pattern. 
  • Ability to focus on one arm or leg at a time using a single dumbbell.
  • Effective resistance training. 


DUMBBELLS-ONLY Workout: Upper Body

There are plenty of dumbbell-only exercises that will be discussed on this blog forum which will divide the article into a few parts, focusing on the key areas from the upper, core, and lower body muscles. Hereby starting with the Upper Body section to target COLLAR/SHOULDER/CHEST/BICEPS/FOREARMS/BACK/WRIST/TRICEPS muscles.


DUMBBELL FLOOR PRESS



The dumbbell-floor press is a great exercise to develop the Shoulder, Chest, and Triceps muscles at the same time. That's an advantage over the traditional bench press exercise which targets lesser muscles including chest workout mainly. People having complaints about their weak and small shoulders must include it in their workout plan. 
Initially, for beginners, 4 sets with 10 to 15 repetitions will be recommended taking a 1-minute break in between the sets. 


DUMBBELL BICEPS CURLS 


  
This is one of the most popular muscle & strength-building exercises that focuses on your Biceps and Forearms giving you an advantage of focusing on each arm specifically which is not possible during heavy rod-exercises like in Barbell curls etc. People who are hitting the gym regularly, need to focus on the gradual increment of the weight plates for mass gaining objective.  

For Beginners: 3 sets with 12 to 15 repetitions, with a break period of 45 seconds to 1 minute.  


STANDING DUMBBELL PRESS


Source: (Youtube - Coaching with Clark)

Another great exercise for building up the Shoulder muscles along with Triceps, Traps(Collar's muscles), and Upper Chest muscles involved in the Standing Shoulder-Press exercise. The body has to be standing straight which will strengthen the core muscles too including obliques, lower back, and transverse abdominal muscles. It will also increase bone strength and improve stability.
For beginners : 3 to 4 sets with 8 to 12 repetitions, break time will be 45 - 60 seconds.


DUMBBELLS BENT-OVER ROW


This exercise mostly targets the Back, one of the best to develop a 'V-shape' thicker back including strong trap muscles and also help in bulking biceps and shoulder. It targets the upper back muscles when dumbbells are pulled higher up to the chest while pulling it closer to the waist pumps the mid-back part.

 For Beginners : 3 sets with 12- 16 repetitions adding a 45 to 60 seconds break in between.



DUMBBELL LATERAL RAISE


Source: (Youtube - ScottHermannFitness)

It works basically for Deltoid Muscle(Shoulder) and Collar muscles which are known as the best shoulder building exercise using dumbbells. It will not only increase your shoulder's size and mobility but also work on many-core and back muscles.

For Beginners: 3 sets with 10 - 20 repetitions adding a 30 to 45 seconds break in between.



DUMBBELL CHEST FLY



Source: (Youtube -Testosterone Nation)

This one is popularly known as the 'Dumbbell-Butterfly exercise' which targets all key parts of our Chest followed by shoulder and back muscles. Lightweight dumbbells are considered fine for this exercise to prevent any possible injury.

For Beginners : 3 sets with 10 - 12 repetitions adding a 30 seconds break in between.




All the exercises mentioned above not only help to build muscle and strength, but also improve your stamina and posture, contributing to fat burning through enhancing a higher metabolism and healthier bones, joints, and ligaments. Summing up all will be your full 'Upper body workout' using just dumbbells, for the day where after each exercise you can choose a '2 to 3-minute' rest while deep breathing and consuming water to stay hydrated. 

Taking a Summary  

Exercise

Sets

Avg. Repetitions (in green)

Time count (exercise+set break+intervals)

DUMBBELL FLOOR PRESS

4

12x4=48

(1.5 + 3 +3) = 7.5 minutes

DUMBBELL BICEPS CURLS

3

14x3=42

(1.5 + 2 +3) = 6.5 minutes

STANDING DUMBBELL PRESS

4

10x4=40

(2 + 3 +3) = 8 minutes

DUMBBELLS BENT-OVER ROW

3

14x3=42

(1.5 + 2 +3) = 6.5 minutes

DUMBBELL LATERAL RAISE

3

15x3=45

(1.5 + 2 +3) = 6.5 minutes

DUMBBELL CHEST FLY

3

10x3=30

(2 + 2 +3) = 7 minutes


Total time = 42 minutes  which will be sufficient and effective for the first day, followed by core & leg exercises the other days. 

End of Part - 1 


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5 Comments

  1. UnknownAugust 13, 2020 at 11:21 PM

    Really good one shivi..

    ReplyDelete
  2. Aayushi SinghAugust 14, 2020 at 3:01 AM

    Truly, having a perfect arms gives you confidence as being a girl i can tell how one want to flaunt those toned arms 😋 Really nice ones

    ReplyDelete
    Replies
    1. Shivi BakshiAugust 14, 2020 at 3:09 PM

      Thanks Aayushi 😇 keep reading keep motivated. Stay healthy

      Delete
  3. Anurag ShuklaAugust 17, 2020 at 10:08 AM

    Awesome one shivi

    ReplyDelete