I will follow the plan and see how i go. Stand tall, holding a dumbbell over your head with your arm straight. Can I use resistance bands w/ the barbells? Hi David! Late reply but if you do this routine and eat a solid diet with a good amount of protein and carbs, you should expect to put on some muscle. What should I do? Hey David do I eat less on the days I don’t work out and eat more on the days I do for this schedule? There are different exercises, yes, but you’re still working nearly your full body on both days. I don’t have enough weights , I only have two sets and i can fairly use them, they are not very tough to workout with. Thanks! Is it ok to replace bulgarian split squat with stiff-legged deadlift (or regular deadlift)? What type of sit would you recommend that would give me an equivalent workout to hanging leg raises? Hey Dave, I’ve been using this routine for a few months now and it has really worked to add ‘good’ bulk. Thanks for the great workout. Just wanted to ask can I add additional workouts. Has anyone provided you with pictures showing results from using this workout? Hey david! Can I ask what do you mean by that? Thanks for this super routine. And rest about 90 seconds in between sets. You can’t “spot reduce” fat my man, it will come off of your whole body together. Holding the dumbbell in front of you between your legs, rest your elbow on your inner thigh and curl the dumbbell up towards your shoulder. One question – Do you reccommend doing any additional cardio on off days for those maybe looking to cut a little fat or stay lean? can u please send me a meal that i can eat after or before workouts please? Is this a proper program to accompany a low carb diet and maybe about 15 minutes of HIIT 3 times a week to reduce the appearance of chest fat? If you really want, you can add some shrugs in as well but not necessary. Maybe this is the right workout for you. Dumbbells are an inexpensive and versatile. I want to start this routine but i can’t on mon and wen so could i alternate ABA,BAB each week? I prefer to use dumbbells because I hate waiting for a rack (and it’s literally me and like 50 other guys so I just try to stick to myself). How much weight do you expect me to gain, and will it be in muscle mass or other mass? Do four rounds of the circuit in total. Perhaps fewer reps? add more reps? Raise it above your head so it's vertical and in line with your spine. Hi David! I don’t have a bench that I can use, but I do have a 30″ stability ball. Eat more. This routine – or any other proven weightlifting routine for that matter – will work well! Thank you for signing up. Hello David. At least 3 months. Just go with dumbbells for now, man. Follow the progression I lay out in the article above. I don’t think you need to make any adjustments unless you start to feel burnt out or like you’re overdoing it. I’d like to use a Gilad “Sculpt and Tone” workout, that basiclly uses low weight and many reps, all body parts, and goes non-stop for 45-50 min. Is that still a good routine or is it not going to be as good? Well, I have gained the 15 lbs I wanted and still fit in size 34 waist. Hi I’m 16, 6,1 180 pounds I want to start this exercise, I want to know will I get ABS if I eat more food while doing these exercises and also gain muscle also what size weight should I start with. Once per week in addition to lifting if you’re trying to gain. hey david. This belly fat is mostly in my lower stomach. Hi David Please suggest me a diet plan ?im little fatty almost 67 kg lol, Hi Ambs, you just need to eat less total calories every day. For the 8-12 range used in this program I suggest 90 seconds. i have solid arms and legs from previous years in football ( would like to tone my arms a bit more though) but i have a big gut.. i would like to get down to 245 and bulk up a little bit more.. never really did any weight training or exercising before, Any tips would help! Try using the routine above my man! Doctors have said to just do light weights and high reps so there’s less pressure on my elbows, but I was wondering if you had any recommendations. Lying Rear Delt Raise (if no bench, simply lean forward at the hips, keeping your chest up) 6. My question is how long will it take for me to see a difference in the muscles? Other than reducing the food, is there any specific workout to get rid of my belly fat. Dumbbells are surely one of the best forms of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. Thanks! I work out now for 30-40 minutes straight almost every day. Keep up the good work! Pull Up (there are no weights, so ignore the progression and just do 1 rep less than failure) 4. Between the volume, the supersets, the dropsets, and the BFR, Albonetti's latest arm workout will put your arms to the test. I mistakenly did these dumbbell curls https://www.youtube.com/watch?v=E6VMg0E9JpE , instead of the ones in which my wrist does not rotate. In my gym the dumbells only go up to 10 kgs but luckily there is a cable home gym type apparatus where lots of exercises are possible. After all without legs you don’t grow unfortunately. I eat a rice once or twice a day, with meat (cicken, pork or beef), salad and either beans or lentils for luch every day. I understand that once I advance far enough with the goblet squat & DB press, I can use two dumbbells instead of one to progressively add weight. But I dont see a difference in my body. Suppose I follow the correct diet and follow this workout very strictly according to your instructions. Do they work? Yes – 3 sets per each leg for the lunges. What if ihit the target rep in 1 set and not in the next? As youâve only got dumbbell exercises here, the list is mostly isolation exercises. In this article, Iâll go through the best dumbbell bicep workout that targets each part of your biceps, so you add the muscle mass you want to your arms.. Not bad, but I would replace the curls on your second day with a compound back exercise like pull ups or chin ups. Krush, yes you can alternate days. Hello there , can i do the rear delt raise with the machine which you hold both grips on each side and push backwards or the one you did is better also are the two abs exercises enough to make the abs bigger or if i want to focus on them i have to add more than two cuz i really want to be ripped everywhere upper abs and lower abs , thanks for your effort. I have only one dumbbell. These exercises can all be modified to match your needs based on your skill and strength. You need at least one full day of rest in between workouts. If you use this diet with the dumbbell bulking routine, I guarantee you’ll see fast results. Raise the bench to 45 degrees for the incline bench dumbbell curls. Hi David, i have been following your program for 3 weeks now and i have never felt better. I was just wondering how long do you rest a between sets and how long before you go to the next exercise? Hey Dave, Wanted to know if it’s preferable to rest 45 seconds between the sets and lift less weight, or should I rest a little longer and lift havier? I just got off of a beginner workout focusing more on strength than mass, gained about 12 pounds over the course of a year of inconsistent workouts. Over the last 6 months I have been doing the same routine, and in the previous 3 I couldn’t see any progress. Concentration Biceps Curl Pic Source: Everkinetic / CC BY-SA (Edited) How to do Concentration Bicep Curl. This routine earned the actor the body of a Greek god. Goblet Squat. No. Is this a good approach, or should I put the 50 lb dumbbells on my shoulders like I do for front squats?Thanks. Best Arm Workout description: 1. If youâre using these first 5 workouts for mass gains with a Monday through Friday split, youâll appreciate that arm day is on Friday. I have a 40kg dumbbell set and want to gain muscle and ‘get big’, what protein supplements shall i use to get bigger quicker? I do this routine at home but I only own one adjustable dumbbell so I have to do each arm one at a time. And yes, adding some weight to the plank is a good idea. Hi David, Could you share with us a routine for abs with dumbbells? The only exercise I get is 30-40 mins on the treadmill about 4-5 days a week. Hi David. I’ve been doing the dumbbell program for about 4 months. would you recommend any supplements to aid the workout and weight gain? I plan to do this workout indoors in my room due to the winter season that came and it can be very cold outside to workout where my bench is. It’s a full body routine, designed to give you more time to rest and recover. I’m guessing I can just do these same exercises with a barbell (I use home gym though). Love your website -Erich. No it’s full body you need to rest at least one day in between sessions. I am going to be trying this routine next week. Thanks so much. My question now is for the hanging leg raise if I’m doing knees bent for now (cause straight legs make me wobbly) how many of these knees bent you reckon I can do before I can progress to straight legs? I’ve enjoyed your routine and find it a relief from the huge amount of cardio I’d been doing over the last year and a half, losing 75 lbs. Forearm muscle. Will i be able to put on 20 lbs or more mass after 3 months? Hi mate. Like lift with your M, W, F, Sun routine and cardio T, TH, Sat? Is there an alternative to the pull-up and the hanging leg raise? Many exercises like press-ups or close-grip bench presses work the triceps as a secondary muscle, but the dumbbell overhead extension puts them firmly in the spotlight. however, i have questions. Arm Workout for Mass Gains. What if I did this two days in a row then a day off? I am currently using a different workout routine with dumbbells and I am considering switching to this one. Would doing a couple ab exercises (weighted for bulk) twice a week (Tues/Thurs) work well? I only have dumbbells at the moment with changeable weights. Interested in seeing how well this routine can deliver results. Should I add an extra lift per group or just follow this to a T? I lost weight – 220 to 175, im 6’1″ and 40 years old. Hi David, I workout at home using this routine, I am quite limited with the weight I have so I have been upping the reps to about 14 Max then upping the weight.. is this ok? The bicep is located at the top of your arm and is connected to the shoulder and the triceps. Would you recommend doing all 3 sets with the same arm before switching and using the standard rest time, or alternating arms with a shorter rest time (since one arm gets rested while the other is working). Follow it to a T. If anything, do the workouts every other day (instead of just 3 days per week). Thanks bro! My dumbbells (adjustable ones) each go up to 32.5kg each. Hi David, is lifting in the morning really bad for you? That means I’m resting 3/4 of the time. In the video above, I go over how to optimize your diet for building muscle. I was just wondering, what should I do in workout A if I can’t do the lateral side raises but I can do everything else. Is that possible? I’ll experiment with some weights until I find one that gets me stopping around 40-60 seconds then work from there. I’m 44 if that makes a difference, I know us older guys are slower to recover. Thanks for answering my previous question David! You will need to test to find out. Hi David, I’m from bangalore India, I love the simplicity in dumbell program and I’ve started week before. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Time intervals which one should i add calf raises and pull ups and,. Clients with similar equipment what if ihit the target reps for all 3 sets, reps... Am looking to gain a little belly fat that i want to make sure form. First time and took 23 minutes structured approach, 134 lbs this routine will our! Have bar bells you could post a similar routine that i can take more control do... 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