Looking for ways to pump dumbbell muscles at home and build a new body with broad shoulders, massive breasts, large biceps and triceps and bumps? You are lucky because This article presents exercises with dumbbells at home, which help to quickly build muscle and in just 4 weeks transform physique.
Strictly follow the training plan below with dumbbells at home, do the exercises in order and stick to instructions. All you need is a pair of collapsible dumbbell.
- Description of a training program with dumbbells
- Workout 1: Chest and Back (Week 1)
- 1A bench press
- 1V traction in a tilt grip “hammer”
- 2A Dumbbell Pushups
- 2B Side Dumbbell Slope
- 3A Push-ups
- Week 2
- Week 3
- Week 4
- Workout 2: Hands (Week 1)
- 1A Biceps Up
- 1B Extension of the arm from behind the head
- 2A Lifting dumbbells with a grip “hammer”
- 2B Extension of the arms back in an inclination
- 3A Squatting
- 3B Push-ups with narrow arms
- Week 2
- Week 3
- Week 4
- Workout 3: Legs and abs (week 1)
- 1A Squats
- 1AT “Woodcutter”
- 2A Lunges
- 2B Rotation of the dumbbell over the head
- 3A Goblet Squats
- 3B Twisting
- Week 2
- Week 3
- Week 4
- Workout 4: Shoulders (Week 1)
- 1A bench press
- 1B Standing Dumbbell Raise
- 2A Arnold Bench Press
- 2B Chin pull
- 3A Lifting dumbbells in front of you
- 3B Shoulder Lift
- Week 2
- Week 3
- Week 4
- Description of a training program with dumbbells
- Workout 1: Chest and Back (Week 1)
- 1A bench press
- 1V traction in a tilt grip “hammer”
- 2A Dumbbell Pushups
- 2B Side Dumbbell Raise tilt
- 3A Push-ups
- Week 2
- Week 3
- Week 4
- Workout 2: Hands (week 1)
- 1A Biceps Up
- 1B Extension of the arm from behind the head
- 2A Lifting dumbbells with a grip “hammer”
- 2B Extension of the arms back in an inclination
- 3A Squatting
- 3B Push-ups with narrow arms
- Week 2
- Week 3
- Week 4
- Workout 3: Legs and abs (week) 1)
- 1A Squats
- 1V “Lumberjack”
- 2A Lunges
- 2B Rotation of the dumbbell over the head
- 3A Goblet Squats
- 3B Twisting
- Week 2
- Week 3
- Week 4
- Workout 4: Shoulders (week 1)
- 1A bench press
- 1B Standing Dumbbell Raise
- 2A Arnold Bench Press
- 2B Chin pull
- 3A Lifting dumbbells in front of you
- 3B Shoulder Lift
- Week 2
- Week 3
- Week 4
Description of a training program with dumbbells
Before we go directly to the program and tell you, what kind of exercises with dumbbells for men is necessary perform, first talk a little about theory.
- Split
This 4-week plan involves 4 workouts at home per week. Each lesson is aimed at different parts of the body: the first – at chest and back, the second – on the hands (biceps and triceps), the third – on legs and abs, and the fourth on the shoulders.
This training program with dumbbells at home Designed to help you as quickly as possible build muscle and transform the body.
In the first three workouts per week, you work out different muscle groups, so that while one part of the body will work, the other will be restored. This will keep the intensity at high level and lift the most weight without breaking the technique. Each exercise at home with dumbbells for better muscle growth is necessary. conduct with maximum intensity.
- Workout structure
Now about how to deal with this scheme. Every workout include 6 exercises, divided into three supersets, designated as 1A and 1B, 2A and 2B, and 3A and 3B. In the superset you perform 2 exercises one after another, resting only after completion of all repetitions. After completing all approaches and repetitions of the first superset you go to the second and so Further.
This scheme is great for building muscle quickly. masses as supersets maximize intensity. You know, that the more working weight, the more muscle fibers you can destroy, which after recovery will increase and become stronger.
- Progress
The only way to keep constant progress is to follow a plan that makes your muscles work every week in a new way. Вin such a situation, the body has no choice but to continue repair damaged muscle fibers and make them bigger and stronger.
For each exercise with dumbbells at home set rest time, number of sets and reps, and pace, which is built according to the scheme of 20 10 : 2 seconds per negative phase, 0 sec to stop below, 1 sec to positive phase, 0 sec to stop at the top.
In the first week of training with dumbbells at home, you will do 4 sets of 10 repetitions in each exercise; in the second – 4 sets 12 reps each, and in the third and fourth – 5 sets of 10 and 12 repetitions respectively. So every week will be harder than to the previous one. Moreover, in the third and fourth weeks will change pace (time for negative and positive phases) to target muscles They were under load longer.
Workout 1: Chest and Back (Week 1)
1A bench press
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: Lie on the floor while holding the dumbbells on straight arms over the chest. Lower the weight to the chest, then lift up to the starting position.
Note: Lying on the floor, you find yourself in stable position that allows you to work with large weights. The range of motion here is less than in the classic bench press, so that focus on proper chest muscle contraction.
1V traction in a tilt grip “hammer”
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: Hold the dumbbells in each hand palms to each other. Lean forward and then pull the dumbbells. to the chest. In a controlled movement lower the weight back to the original position.
Note: Exercise involves large muscles of the upper back. The lower part is in tension, to support the body in an inclined position. Grip hammer allows you to work on the forearm.
2A Dumbbell Pushups
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: take dumbbells, take an emphasis lying down, arms spread shoulder-width apart. Tighten the core and straighten the body in a straight line from head to toe. Bend your elbows, lower body, and then with vigorous movement stretch your arms and return to starting position.
Note: push ups are effective for chest muscle building, especially when you are using dumbbells add to the instability movement, which forces you to include in muscle work cortex.
2B Side Dumbbell Raise tilt
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: Take light dumbbells in each hand. and lean forward without rounding your back. Keeping a slight bend in elbows, lift the dumbbells to shoulder height, then lower back into starting position.
Note: this exercise literally does wonders for the upper back and back deltas. Start with the lungs weights and master the technique properly to maximize strength muscle and reduce the risk of injury.
3A Push-ups
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: take the dumbbells, accept the emphasis lying down, arms wide and legs together. Tighten the core and straighten the body in a straight line from head to heels. Bend your arms in elbows to lower the body, and then with vigorous movement extend your arms and return to the starting position.
Note: Wide arm positioning reduces participation of triceps and shoulders, so that the main burden falls on chest muscles.
3B Dumbbell Deadlift
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: take the dumbbells, accept the emphasis lying down, arms spread shoulder-width apart. Tighten the core and straighten the body in a straight line from head to toe. Pull one dumbbell to your chest, lower back, and then repeat with the other hand.
Note: One movement in this exercise works out one side of the upper back (so you can fully affect every muscle), and also makes engage the core and shoulder joints to support the body in stable position.
Week 2
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A bench press | 4 | 12 | 0 | 2010 |
| 1B pull in grip “hammer” | 4 | 12 | 60 | 2010 |
| 2A Dumbbell Pushups | 4 | 12 | 0 | 2010 |
| 2B Side Dumbbell Raise tilt | 4 | 12 | 60 | 2010 |
| 3A push-ups hands | 4 | 12 | 0 | 2010 |
| 3B Dumbbell Deadlift | 4 | 12 on each side | 60 | 2010 |
Week 3
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A bench press | 4 | 10 | 0 | 2010 |
| 1B pull in grip “hammer” | 4 | 10 | 60 | 2011 |
| 2A Dumbbell Pushups | 4 | 10 | 0 | 2010 |
| 2B Side Dumbbell Raise tilt | 4 | 10 | 60 | 2011 |
| 3A push-ups hands | 4 | 10 | 0 | 2011 |
| 3B Dumbbell Deadlift | 4 | 10 on each side | 60 | 2010 |
Week 4
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A bench press | 5 | 12 | 0 | 2010 |
| 1B pull in grip “hammer” | 5 | 12 | 60 | 2011 |
| 2A Dumbbell Pushups | 5 | 12 | 0 | 3010 |
| 2B Side Dumbbell Raise tilt | 5 | 12 | 60 | 2011 |
| 3A push-ups hands | 5 | 12 | 0 | 3010 |
| 3B Dumbbell Deadlift | 5 | 12 on each side | 60 | 2011 |
Workout 2: Hands (week 1)
1A Biceps Up
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: Stand straight with your dumbbells sides (palms facing forward). Without spreading your elbows to the sides, lift the dumbbells to your shoulders, straining your biceps in the upper phase. Lower the dumbbells to return to the starting position.
Note: This is a classic exercise – A good way to quickly build large biceps. Simply control each repetition so as not to rock the body and dumbbells.
1B Extension of the arm from behind the head
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: Stand straight while holding the dumbbell over head with one hand. Bending your arm at the elbow, lower the shell behind head and then lift it back. Perform all repetitions for one hand, then move on to the other.
Note: One-handed operation allows fully focus on triceps. Muscle bark should be strained to keep the torso upright.
2A Lifting dumbbells with a grip “hammer”
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: Stand straight with your dumbbells sides (palms facing each other). Without spreading your elbows to the sides, lift the dumbbells to your shoulders, straining your biceps in the upper phase. Lower the dumbbells to return to the starting position.
Note: hammer grip imposes load to different parts of the biceps and at the same time involves the forearm.
2B Extension of the arms back in an inclination
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: Holding the dumbbell in bent arms, lean forward, keeping your back straight. Straighten your hand and take it back, and then lower it back to its original position. Complete all repetitions for one hand, then go to other.
Note: To maximize efficiency. to train triceps, make sure that, while straightening your arms, you hold in energized target muscles, and bend them slowly in a controlled manner.
3A Squatting
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: sit down, bend over and set elbows on hips holding dumbbells in each hand. Lift the dumbbells straining the biceps in the upper phase, then slowly lower back into starting position.
Note: exercise allows you to work out biceps through the full range of motion at a slightly different angle, than in the classic variation.
3B Push-ups with narrow arms
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: take dumbbells, take an emphasis lying down, putting your hands so that the dumbbells are in contact. Tighten the core and straighten the body in a straight line from head to heels. Bend your arms in elbows to lower the body, and then with vigorous movement straighten and return to the starting position.
Note: Narrow arms reduce involvement of the muscles of the chest and shoulders, and the main load moves to triceps.
Week 2
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A Biceps Up | 4 | 12 | 0 | 2010 |
| 1B Arm extension due to heads | 4 | 12 on each side | 60 | 2010 |
| 2A Lifting Dumbbell Grip “hammer” | 4 | 12 | 0 | 2010 |
| 2B Extending arms back to tilt | 4 | 12 on each side | 60 | 2010 |
| 3A Squatting | 4 | 12 | 0 | 2010 |
| 3B Push-ups with narrow dumbbells hands | 4 | 12 | 60 | 2010 |
Week 3
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A Biceps Up | 5 | 10 | 0 | 2011 |
| 1B Arm extension due to heads | 5 | 10 on each side | 60 | 2011 |
| 2A Lifting Dumbbell Grip “hammer” | 5 | 10 | 0 | 2011 |
| 2B Extending arms back to tilt | 5 | 10 on each side | 60 | 2011 |
| 3A Squatting | 5 | 10 | 0 | 2011 |
| 3B Push-ups with narrow dumbbells hands | 5 | 10 | 60 | 2010 |
Week 4
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A Biceps Up | 5 | 12 | 0 | 2011 |
| 1B Arm extension due to heads | 5 | 12 on each side | 60 | 2011 |
| 2A Lifting Dumbbell Grip “hammer” | 5 | 12 | 0 | 2011 |
| 2B Extending arms back to tilt | 5 | 12 on each side | 60 | 2011 |
| 3A Squatting | 5 | 12 | 0 | 2011 |
| 3B Push-ups with narrow dumbbells hands | 5 | 12 | 60 | 2010 |
Workout 3: Legs and abs (week) 1)
1A Squats
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: take dumbbells in each hand and stand straight. Tighten your core muscles and sit down as deep as possible. Pushing your heels off the floor, stand to return to the original position.
Note: This is a classic exercise for building large and strong legs. Because squats use several muscle groups, they are also very effective for burning fat on the stomach.
1V “Lumberjack”
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: stand straight while holding the dumbbell in both arms over the shoulder. Sit down with the dumbbell oblique across the body. Reverse to return to starting position. Do the prescribed number of repetitions and go to the other side.
Note: exercise works core, shoulders and muscles of the lower back.
2A Lunges
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: take dumbbells, stand straight and lower your arms along your body. Tighten the core, take a big step forward so that the legs are bent the floor at an angle of 90 °, then push with your front foot and return to starting position. Perform the prescribed number of repetitions for one leg and go to another one.
Note: attacks are largely worked out by those the same muscles as squats, but with a greater emphasis on core, because abdominal muscles need to work harder to support body balance.
2B Rotation of the dumbbell over the head
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: Stand straight, lift the dumbbell over head and move it clockwise. Do it all repeat, and then repeat the same movement, but already counterclockwise arrows.
Note: Exercise Exercises Muscles belly that must be fully tensed to support torso upright. It also strengthens shoulder joints.
3A Goblet Squats
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: stand straight, holding in front of you dumbbell with both hands. Keeping your back straight and your core muscles in energized, sit down until the dumbbell is almost touching gender. Stand up to return to starting position.
Note: in addition to building muscle this exercise allows you to maintain a high pulse, which positive effect on fat burning.
3B Twisting
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: lie on the floor, holding a dumbbell on breasts. Tighten your abdominal muscles, lift your torso, and then slowly go back down.
Note: Twisting is very effective. way to swing the top press. Additional burden in the form of dumbbells will allow you to even better work out the target muscles and lift and lower the body without the aid of inertia of movements.
Week 2
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A Squats | 4 | 12 | 0 | 2010 |
| 1V “Lumberjack” | 4 | 12 on each side | 60 | 2010 |
| 2A Lunges | 4 | 12 on each side | 0 | 2010 |
| 2B Dumbbell rotation above head | 4 | 12 on each side | 60 | 2010 |
| 3A Goblet Squats | 4 | 12 on each side | 0 | 2010 |
| 3B Twisting | 4 | 12 | 60 | 2010 |
Week 3
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A Squats | 5 | 10 | 0 | 3010 |
| 1V “Lumberjack” | 5 | 10 on each side | 60 | 1111 |
| 2A Lunges | 5 | 10 on each side | 0 | 3010 |
| 2B Dumbbell rotation above head | 5 | 10 on each side | 60 | 1111 |
| 3A Goblet Squats | 5 | 10 on each side | 0 | 3010 |
| 3B Twisting | 5 | 10 | 60 | 2011 |
Week 4
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A Biceps Up | 5 | 12 | 0 | 3010 |
| 1B Arm extension due to heads | 5 | 12 on each side | 60 | 1111 |
| 2A Lifting Dumbbell Grip “hammer” | 5 | 12 on each side | 0 | 3010 |
| 2B Extending arms back to tilt | 5 | 12 on each side | 60 | 1111 |
| 3A Squatting | 5 | 12 on each side | 0 | 3010 |
| 3B Push-ups with narrow dumbbells hands | 5 | 12 | 60 | 2011 |
Workout 4: Shoulders (week 1)
1A bench press
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: Stand straight with dumbbells on shoulder height. Raise the dumbbells over your head, fully straightened hands, and then lower back to the starting position.
Note: the main rule for constructing wide shoulders – make the muscles work in full range of motion, so make sure you completely lower the dumbbells to the original position at the end of each repetition.
1B Standing Dumbbell Raise
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: Take the dumbbells, stand straight and lower your hands along the body (palms facing each other). Little lean forward, lift the dumbbells to the sides, and then slowly lower back to the starting position.
Note: This is a great exercise for the average. deltas that, when properly developed, create a wide V-shaped body shape.
2A Arnold Bench Press
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: Stand straight while holding the dumbbells on shoulder level with palms facing you. Lift the dumbbells over your head turning your wrists and straightening your arms and then lower back into starting position.
Note: turning your wrists allows use even more muscle fibers than in the classic bench press over your head.
2B Chin pull
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: Stand straight while holding the dumbbells in front of the body on straight arms. Pull dumbbells up to those until the palms are at the level of the chin. Lower your hands and return to starting position.
Note: do not use too heavy weight. at first and do not make sudden movements. Focus better on the quality of the repetitions.
3A Lifting dumbbells in front of you
Approaches: 4, reps: 10, recreation: 0 sec, pace: 2010
Technique: Stand straight while holding the dumbbells in front of the body on straight arms. Lift dumbbells in front of you to shoulder level and then lower back.
Note: exercise is predominantly works out the front of the shoulders.
3B Shoulder Lift
Approaches: 4, reps: 10, recreation: 60 sec, pace: 2010
Technique: Take the dumbbells, stand straight and lower your arms along your body. Tighten the core, raise your shoulders, do pause, and then return to the starting position.
Note: the main thing the advantage of this exercise is that it allows you to work with heavy weight because it has a small range of motion.
Week 2
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A bench press | 4 | 12 | 0 | 2010 |
| 1B Side Dumbbell Breeding standing up | 4 | 12 | 60 | 2010 |
| 2A Arnold Bench Press | 4 | 12 | 0 | 2010 |
| 2B Chin pull | 4 | 12 | 60 | 2010 |
| 3A Lifting Dumbbell Before by myself | 4 | 12 | 0 | 2010 |
| 3B Shoulder Lift | 4 | 12 | 60 | 2010 |
Week 3
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A bench press | 5 | 10 | 0 | 3010 |
| 1B Side Dumbbell Breeding standing up | 5 | 10 | 60 | 2011 |
| 2A Arnold Bench Press | 5 | 10 | 0 | 3010 |
| 2B Chin pull | 5 | 10 | 60 | 2011 |
| 3A Lifting Dumbbell Before by myself | 5 | 10 | 0 | 2011 |
| 3B Shoulder Lift | 5 | 10 | 60 | 2011 |
Week 4
| Exercise | The approaches | Repetitions | Rest, sec | Pace |
| 1A bench press | 5 | 12 | 0 | 3010 |
| 1B Side Dumbbell Breeding standing up | 5 | 12 | 60 | 2011 |
| 2A Arnold Bench Press | 5 | 12 | 0 | 3010 |
| 2B Chin pull | 5 | 12 | 60 | 2011 |
| 3A Lifting Dumbbell Before by myself | 5 | 12 | 0 | 2011 |
| 3B Shoulder Lift | 5 | 12 | 60 | 2011 |