5 day dumbbell workout without bench

Assuming my diet and sleep are on lock and my goal is to gain weight, how much weight can I expect to gain over the 12-week routine? Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. If you only have one or two pairs, then do the best you can to challenge yourself. workout. I feel that a dumbell workout is mostly a home routine. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. The best place to perform dumbbell chest exercises without a bench is the floor! isError = true; Learn how to build muscle, burn fat & stay motivated. Performing a press in a standing position targets your... 2. I'm in my late teens and I have some good foundational strength but not a lot of mass from when I was going to the gym earlier last year. Diet and Nutrition Tips. This workout is all about you, a bench, and a set of dumbbells. Check your inbox for your welcome email. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. By benching without a bench. You’ll be sure to see improvements that you will be proud of and can motivate you to propel forward. We teach you how to do thousands of exercises! 1180 First Street South Free personalized workout plan. For the upper back workout, you can individualize portions of the workout to benefit your individual needs. Go all-in with this program and measure your results each week for the next couple of months. Standing Chest Press His DTX Fitness Folding Weight Bench is currently … Aside from these workouts, cardio activity is also important. Join 500,000+ newsletter subscribers! The only equipment needed is an exercise ball and dumbbells. Sign up. Best home dumbbell workout for beginners. Recommended: Need help building muscle? The goal of the program is to help you build muscle. If you have the ability to bend down and pick up a set of dumbbells then you possess the ability to crush this workout to your fullest potential. Straighten your legs while keeping your feet tight. I'm planning on the same sets but upping the reps. Is this a good compromise? You can use our BMR calculator to determine your daily calorie needs: https://www.muscleandstrength.com/tools/bmr-calculator. If a dumbbell only workout sounds like your cup of tea, you’re at the right place. Hello! Consistency in the gym paired with a solid diet will help you reach your goals. Would this workout still work if I simply removed the bench requiring exercises? Hey man, I'm just wondering if to get massive do I always have to go 100% 4 hour workouts everyday or can I do chill 80% effort 1 hour workouts and still see progress? Hold the sides if you need to. What You'll Need . . Yes, this program will help build muscle mass. 5 Day Women’s Dumbbell Only Workout Split The workout routine that follows is another dumbbell only program, but this one is for five days a week. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. Consistency in the gym paired with eating in a slight caloric surplus will help you put on muscle. 1.Floor Press 30s REST 30 seconds. If you happen to have one, a Swiss ball is a great “non-bench” option for these dumbbell chest exercises. Chest exercises to do using dumbbells without bench. Follow the workouts in order, all you need is a pair of dumbbells and follow the instructions. The content of this field is kept private and will not be shown publicly. However, make sure that you pay close attention to the exact method, as you want to avoid getting injuries as much as possible. Thank you! Build muscle, lose fat & stay motivated. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. Incline Dumbbell Bench Press 4 8 - 12 4. Finish off your legs and work your core with lunge dumbbell twists. Take our Free Muscle Building Course. Learn how to build muscle, burn fat & stay motivated. The other muscle groups are paired up so that you can train each area with greater attention to detail than the four-day per week version. Dumbbells can give you a quality muscle-building workout from home. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. This is awesome, will definitely be forcing myself to give this a shot. Here are six floor press variations that'll allow you to go heavy, and more importantly, allow your shoulders to heal. Dumbbell Reverse Floor Press. Build muscle, lose fat & stay motivated. The split breaks up the bodyparts into different groups, and extra emphasis will be placed on the lower body, which has been split up into two groups. Workout Routine (exercises explained in video below): Bow and Arrow Bench Press: 4 x 12 Contract the quads when your legs are straight. What is a good substitute or alternative exercise? errorString = 'Please enter your email address'; But this stability ball version is my favorite! Dumbbell Lateral Raise 3 8 - 12 6. This will ensure the … Body weight options, dumbbell options, and resistance band options. This no bench required dumbbell chest workout is 8 dumbbell chest exercises in total and is the best chest exercises and workouts you can do at home. Hi there, this program seems very interesting to follow, any advice on what days to fit in cardio/extra abs if 2 complete rest days are still required? Start by standing... 2. This no bench required dumbbell chest workout is 5 dumbbell chest exercises in total and is the best chest exercises and workouts you can do at home. Take a deload week that focuses on you working with less volume and intensity before starting this one. Most of these exercises are compound movements that require a lot of muscles to work simultaneously. Join 500,000+ 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com My goal is to kinda reform my body so i just wanna ask , if i do this programm and be on a slight calorie deficit will i be able to build muscle and lose fat as well ? This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Hey Christopher - you can add in cardio and extra ab exercises after your workouts 2-3 times per week. Dumbbell Upper Body Workout. Take the dumbbell and squeeze it with the palms of your hands, in order to activate through your chest. Dumbbell Bench Press, or Any Chest Compound Exercise (choose one) 3 sets of 8-10 reps. 1-2 minutes rest between sets. This dumbbell-focused routine will help you build muscle from head to toe. You don’t even need a bench. The workout can be performed for up to 12 weeks. Related: Lower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!). document.getElementById('body').appendChild(vImage); Having minimal equipment and space may not be optimal, but that doesn’t mean your progress has to be. I am wanting to start this routine but I don't own a workout bench. Related: Courtney King's Full Glute Workout. 4 Day Dumbbell Only Routine. I am trying to avoid having to buy a bench as I would have very little space to store it. Pull the dumbbell back to your starting position and repeat for reps. Do 3-4 sets of 8-12 reps. With a small range of dumbells. There are close to 5,000 dumbbell exercises to target every muscle group in your body, without the need for a weight bench. Of course, if you’d rather use it to help aid in fat loss, that is completely fine too. PH: 1-800-537-9910 Dumbbell chest workout without bench. Build muscle, lose fat & stay motivated. Leg day exercises that use dumbbells. Push your hips upwards to get your body in as much of a flat position as possible. Keep your feet pressed together tightly. Purestock/Purestock/Getty Images. Success! Wonder no more because we now have a more advanced program to take your training and results to a new level. TOP DUMBBELL WORKOUT FOR YOUR UPPER BODY Looking for the best dumbbell workout routine to strengthen and tone your upper body? Great Dumbbell Chest Exercises Without a Bench January 20, 2021 January 18, 2021 by Steve Theunissen When it comes to working the chest, the combination of a set of dumbbells and an adjustable bench makes for an excellent combination. Hey Catto - check out this guide on warming up: https://www.muscleandstrength.com/articles/warming-up-for-dummies. The Best Dumbbell Chest Exercises You Can Do Without A Bench #1. 1180 First Street South Just be sure to adjust your caloric intake accordingly. Hey Cedric - The program calls for you to work out 5 days per week. 170+ home exercises to choose from, with video examples for each. You Can Complete This Challenge! Because on the 3 day split they were included. Form is especially key to getting full benefit from the RDL; don’t think of … 5-Day At Home Workout Routine Workouts you can do without any equipment. Do this upper body dumbbell workout 30 minutes each day Exercising is one of the most convenient methods to have a healthy lifestyle and a toned body. These are the best back exercises if you have no bench equipment or just one dumbbell. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, https://www.muscleandstrength.com/tools/bmr-calculator, https://www.muscleandstrength.com/articles/warming-up-for-dummies. function validate_signup(frm) { This keeps you from wasting a set which maximizes your progress will help … Related: How to Make Muscle Gains Using Isometric Training. I dont have a weighed plate to do Weighes Crunches. Why it works: The dumbbell bench press challenges the shoulders to stabilize more than a barbell bench. Calories burned are highly dependent on the individual. Simple yet effective, this dumbbell set will allow you … Dumbbell Bench Press, or Any Chest Compound Exercise (choose one) 3 sets of 8-10 reps. 1-2 minutes rest between sets. Yes, the quads are involved. Do three sets of 12 to 15 repetitions of squats and deadlifts. This exercise … Hey Molly - You might be using a weight that is too light. We’d love to hear your results from using this program. CreazyBee Barbell Set of 2 50 LB Hex Rubber Dumbbell. Incline Dumbbell Bench Press 4 10 Decline Dumbbell Bench Press 3 8 Dumbbell Flys 4 12 Chest Dip 4 MAX (weighted) Triceps Exercise Sets Reps Close Grip Bench Press 5 5 Tricep Kickbacks 3 12-15 light One Arm Dumbbell Extension 3 8-10 Lying Tricep Extension 4 12 strict Abs Decline Sit Ups 4 MAX Workout Notes: Standing Upward Chest Fly. 5 Day Upper Body Workout Routine. So if you’re looking to grow your chest muscles without the excess strain on your shoulders, or if you’re just sick of waiting for the bench station to clear up on a busy day at the gym, there are several exercises that can be done without a bench. Also, a word about the sets and reps. Give yourself a little extra time to warm up before starting these workouts because you want to be fully prepared to go on your first work set. Set the bench to an incline of about 60°. Learn how to cook delicious healthy meals and snacks! It can be performed by those who work out at home in their home gym, travel frequently and need a go-to program they can do at a hotel gym, or anyone really who prefers to use dumbbells over other implements at the gym. >> 1) Dumbbell-T push ups. ... Do strength and cardio circuit workout into your routine one day per week. Dumbbells also carry the added benefit of training each side of your body separately to remedy any muscle imbalances. This program is designed with extra emphasis on the lower body and can be done in as little as 30 minutes. There’s nothing wrong with this, but it makes split training difficult. In this article we’ll teach walk through the 12 dumbbell workouts … After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. It contains beginner, intermediate, and advanced home workouts. Lower your legs back to the starting position. Gym Wisdom: This exercise is not primary or accessory, it is corrective, but just because it’s small that doesn’t make it less important. Build muscle, lose fat & stay motivated. 5-Day Dumbbell Split Workout: Day 1 (Leg, Chest, Triceps)- DB Front Squat, DB Sumo Squat, DB Pushup To Row, Dumbbell Bench Press, Dumbbell Floor Press. Experience. Just ensure that you incorporate 2 rest/active recovery days into your weekly schedule. The dumbbell chest fly can be done in various ways without a bench. Learn how real people made their transformations! Muscle & Strength, LLC You may also try a HIIT workout (alternating brief bursts of high effort with periods of lower effort) if endurance and serious fat burning is the goal. Dumbbell Lunges Just ditch the bench and instead set up on … After 4-ish weeks, check your progress and if you're not making progress the way you want, you can lower your calories. You can also take 3-5 second pauses before continuing until you reach the end of the set. 20-30 minutes of activity a day would suffice nicely. No need to purchase more equipment – your home workout can be done without a bench! The extra pulse at the end also works the shoulders. Is there any reason there are no flys on chest day and rather there are 3 different variations of the chest press? Dumbbell Upper Body Workout. I usually work out on an upper/lower body split.