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29 Nov
0

15 Minute SHOULDER WORKOUT at Home or the Gym with Dumbbells

by in Exercise

This is a 15 minute follow along dumbbell shoulder workout you can do at home or the gym!

Building your shoulders are all part of creating a defined upper body and should definitely be part of your training…I like to incorporate shoulder specific training at least once per week however they also get worked during other workouts such as full body, chest, back and arm sessions!

This is a follow along shoulder workout with dumbbells hitting all 3 deltoid heads (front, middle and rear) for those capped shoulders.

You will need a pair of dumbbells and a mat. For your reference I am using 2 x 8kg. I always try to pick 1 pair of dumbbells to show how you can train if you don’t have access to a wider range of dumbbells. This 8kg weight per hand is the max I would go for my rear delt flyes hence this is the weight I picked.

I know many of us love no repeat but multiple sets definitely have their place in strength training. We will be completing 3 sets of the following:

ALTERNATING PRESS
CLEAN TO PRESS
90° ELBOW LATERAL RAISE
DIAGONAL PRESS (x 1 dumbbell)
REAR DELT FLYES

Finisher!!!
PRESS (x2 dumbbells) straight into…
PRESS (x1 dumbbell)!!

The exercises are for 30 seconds each, with 30 seconds rest before next set!

If you are new to shoulder training, please take care with lifting weight above head and ensure you are using a suitable weight.

Maintain slight bend at elbows for all raises, keep knees slightly bent when standing and keep core tight throughout.

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29 Nov
0

Perfect Home Shoulder Workout (Dumbbells Only)

by in Exercise

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29 Nov
0

15 Minute SHOULDER WORKOUT at Home or the Gym with Dumbbells

by in Exercise

This is a 15 minute follow along dumbbell shoulder workout you can do at home or the gym!

Building your shoulders are all part of creating a defined upper body and should definitely be part of your training…I like to incorporate shoulder specific training at least once per week however they also get worked during other workouts such as full body, chest, back and arm sessions!

This is a follow along shoulder workout with dumbbells hitting all 3 deltoid heads (front, middle and rear) for those capped shoulders.

You will need a pair of dumbbells and a mat. For your reference I am using 2 x 8kg. I always try to pick 1 pair of dumbbells to show how you can train if you don’t have access to a wider range of dumbbells. This 8kg weight per hand is the max I would go for my rear delt flyes hence this is the weight I picked.

I know many of us love no repeat but multiple sets definitely have their place in strength training. We will be completing 3 sets of the following:

ALTERNATING PRESS
CLEAN TO PRESS
90° ELBOW LATERAL RAISE
DIAGONAL PRESS (x 1 dumbbell)
REAR DELT FLYES

Finisher!!!
PRESS (x2 dumbbells) straight into…
PRESS (x1 dumbbell)!!

The exercises are for 30 seconds each, with 30 seconds rest before next set!

If you are new to shoulder training, please take care with lifting weight above head and ensure you are using a suitable weight.

Maintain slight bend at elbows for all raises, keep knees slightly bent when standing and keep core tight throughout.

Read More
29 Nov
0

The ONLY 3 Chest Exercises You Need To Build Muscle (Dumbbells Only!)

by in Exercise

You don’t need a lot of different exercises and equipment to get a bigger chest. All you need is a set of dumbbells, and these 3 exercises to help you get a bigger chest at home. You are probably used to doing the same chest exercises in your workouts, and it is important to change up that routine to spark new muscle growth. That is why the 3 exercises I am about to give you will help you build a bigger chest and work your chest differently. Let’s get started with the unique 3 exercises you need to build muscle with dumbbells only.

Exercise #1: DUMBBELL INCLINE SQUEEZE PRESS. The goal is to squeeze the dumbbells together and maintain that squeeze. You are going to work your chest throughout the entire range of motion. Press the weights together throughout the whole movement from stretch to contraction. Applying the constant tension to the chest, will help you build more muscle in your chest.

Exercise #2: TRICON DUMBBELL BENCH PRESS. With the TRICON sets, here is the layout. It is 9 total reps, the first 3 reps are explosive, the second 3 reps are isometric 10 second holds, and the last 3 reps are super slow reps (4 seconds up and 4 seconds down). You can do this exercise with lighter weight, and still get the great benefits of working your chest with the TriCon Training.

Exercise #3: MID-LINE BENCH PRESS. You are going to bring the dumbbells to the midline of your body at the top of the movement, using a supinated grip. This is going to help you get a great contraction, and help you work your inner chest. You are going to be pushing away from the body, while coming across at the top of the movement.

Incorporate these exercises into your chest workouts, and you are going to see some great results. This will help spike your muscle growth, by hitting the chest muscles in different ways.

Alright guys, that wraps up this video tutorial with the only 3 chest exercises you need to build muscle with dumbbells only. Make sure to subscribe to our channel for more videos on how to build more muscle and get ripped fast.

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29 Nov
0

Get Abs in 2 WEEKS | Abs Workout Challenge

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Abs Abs Abs! Everyone seems to be asking for a QUICK and short schedule, so I put together a 2 weeks schedule to help you get closer to those defined abs and to lose weight. A 2 weeks program is easier to commit to, and you can always do it again after you finish it!

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29 Nov
0

15 MIN CHEST & SHOULDERS WORKOUT at Home | Upper Body with Dumbbells

by in Exercise

Chest, triceps and shoulders…. here we go!!! Lots of pressing and pushing in this upper body workout combining dumbbells and bodyweight! Your arms will work hard!

You will need a pair of dumbbells and a mat. The dumbbells I am using for your reference are 9kg each and 15kg each however one pair of dumbbells is great!

40/20
CHEST PRESS
CHEST PRESS
CHEST PRESS
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS

20/20
DIAMOND PRESS
TRICEP PUSH UPS
TRICEP PRESS
TRICEP PUSH UPS
FLYES
TRICEP PUSH UPS
ARNOLD PRESS
DIAGONAL PRESS
SINGLE ARM PRESS
DIAGONAL PRESS

SINGLE ARM PRESS (switch)
DIAGONAL PRESS

40 secs

PALMS FACING PRESS
ALTERNATING PRESS
Finisher:
20/20

CHEST PRESS
PUSH UPS

This is a lot of time on the arms so pace yourself! Take the push ups slow and focus on depth as apposed to reps!

Solid session in 15 minutes! Let’s smash it!!!

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29 Nov
0

15 Minute Dumbbell Chest Workout At Home | No Bench Needed!

by in Exercise

Try this 15 Minute Dumbbell Chest Workout at home two or three times every week. This is a dumbbell full chest workout you can do anywhere as long as you have access to a pair of dumbbells between 10-30lb. It’s also beginner-friendly – just use lighter weights than I used in the video.

00:00 Intro
00:54 Warmup
01:54 Round 1
06:57 Round 2
12:17 Round 3

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29 Nov
0

5 MIN ARM WORKOUT – With Weights (Upper Body Toning)

by in Exercise

Short on time? Try this 5 min total upper body session with dumbbells! Targets biceps, triceps, shoulders, and back

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29 Nov
0

20 MIN CHEST AND SHOULDERS WORKOUT with Dumbbells | No Repeat

by in Exercise

Perfect combination… chest and shoulders workout! A solid session targeting the chest with chest press & flyes then onto the delts with pressing, raises and some isolation!

All you will need for this upper body workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 15kg each and 8kg each!

The timer will be on for 45 seconds of work each set, 15 seconds rest!

CHEST PRESS
TOP, BOTTOM, FULL RANGE!
PALMS FACING PRESS
DEADSTOP CHEST PRESS
ALTERNATING CHEST PRESS
DIAMOND PRESS
1 1/2 REP DIAMOND PRESS
FLYES
PALMS FACING FEET FLYES
ALTERNATING FLYES
SHOULDER PRESS
BOTTOM, TOP, FULL RANGE PRESS!
ARNOLD PRESS
SINGLE ARM PRESS
SWITCH SIDE!
ALTERNATING LATERAL RAISES
PARTIALS
FACE PULLS
BOTTOM, TOP, FULL RANGE FRONTAL RAISE!
DRIVING CAR!

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29 Nov
0

10 Minute Dumbbell Chest Workout at Home

by in Exercise

Here’s a chest specific dumbbell chest workout you can do at home. Main movement throughout is the regular chest press followed by variations of chest press and other movements to target the whole chest area.

The main reason I like to train chest is that they are large and can lift a lot of weight. Training movements such as bench press all help towards better pushups! As well as helping to stabilise the joints at shoulders, they improve overall posture. Unaware, we use our chest muscles a lot everyday with general lifting etc. And quite simply, benching is fun!

Each exercise is performed for 30 seconds followed by 30 seconds rest with one round to bring you to the ten minute mark.

Chest press
Standing horizontal chest press
Chest press
Standing cross body raise
Chest press
Decline push up
Chest press
Decline press
Chest press
Pull over

I have made my own version of a bench with a large box… certainly not quite the bench but it works in that my feet are stabilised, I can able to relax my neck and range of motion is increased as apposed to on the floor.

This is also a workout for those who at be have access to only lighter weights than you would use in the gym. For reference I used 2 x 12.5kg so nearly half of usual db press for 12 reps.

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