7 Compound Dumbbell Exercises
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Total body workout using only ONE DUMBBELL
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How to Do the Push Up With Lat Row Safely. Begin in a push up position with each hand on a dumbbell. Begin with light weights as you perfect your form. Keep your hands directly beneath your shoulders. Balance on your hands and toes with your feet spread wide for stability.
Keep your body in.How to do it: Stand with your feet together, holding dumbbells. Shift your weight to your left foot and lift your right leg out to the side (about 45 degrees) as you perform a biceps curl by bending your elbows and bringing the dumbbells into your body. Lower your arms and leg to return to your start position.
Repeat on the other leg. That’s one rep.When it comes to metabolic training, Cavaliere proposes two moves: The dumbbell rock the boat and the hollow rock, both of which are isometric exercises which focus on maintaining a stable, locked.The goblet squat is another killer dumbbells exercise that may more effective in muscle building than all other exercises combined. Here are the steps to follow: Start with a light dumbbell that weighs somewhere in the range between 25 and 50 pounds.
Stand with the dumbbell hold vertically by one.2. Bicep Curl. One of the simplest and most common weight exercises is also one of the best. It works a host of bicep and tricep muscles.
Throughout this movement, make sure you keep your back straight and your upper body controlled.How to Get a Killer Body With Dumbbells. Your killer body is just a few exercises away when you use dumbbells.
Yes, you have to put in the time, sweat and effort, but a dumbbell routine burns calories, approximately 261 in 30 minutes if you weigh 160 pounds, and improves the look of your muscles. Another nice benefit.Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day.
Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed.With a dumbbell in each hand (palms facing your body), bend your knees slightly and lean forward by hinging at the hips. Keep your back straight and let your arms hang perpendicular to the floor. Lift the dumbbells to your sides, keeping the elbows close to the body while squeezing your shoulder blades and back muscles at the top of the movement.The dumbbell lunge is an excellent movement for training the entire lower body.
However, by adding just one dumbbell, you also train your core through stability and balance. Hold the dumbbell in one hand and step forward. Lower yourself down until the knee that’s behind you is almost touching the floor.You’ll Need: One set of light dumbbells between 10-15 pounds.
Directions: Move from one exercise to the little to no rest, taking a 2-minute recovery at the end of the circuit. Aim for 2-3 sets.Think of this movement as two separate exercises (squat and dumbbell shoulder press) blended together into one smooth movement.
Exercise two: dumbbell deadbugs This is.Stand holding two heavy dumbbells by your sides with your palms facing in. Brace your core (as if someone is about to punch you in the gut), and draw your shoulder blades back and down. Walk for 20 to 30 seconds to complete one “set.” Variations. Suitcase carry: Perform the exercise carrying a single dumbbell in one hand.
Alternate sides.The Athlean-X Heavy Dumbbell Shoulder Session. The second session, using one heavy weight, uses a different construction, with a 1:1 work to rest ratio for most of the exercise.With control, raise one dumbbell to the side at shoulder height and bring it back down by your thighs. Alternate sides and repeat for 10.
This exercise will give your calves, glutes, hamstrings, quads, core and lower back a good workout. It’s a simple exercise that can be done by following these steps: Grab two dumbbells and curl them towards your shoulders with your palms facing your neck. Stand upright and position your legs in a shoulder wide stance.
List of related literature:
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from Complete Conditioning for Tennis |
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from Methods of Group Exercise Instruction |
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from Developing Endurance |
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from Vegan Bodybuilding and Fitness |
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from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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from Natural Bodybuilding |
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from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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from Serious Strength Training |
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from Kettlebells For Dummies |
263 comments
My question: how do you do db touch rows without your bench sliding across your garage floor and without sliding down your bench in the process?
Great video!!! Thank you!!!
This video reminded me of some moves I had forgotten.
Best exercise vid. I have seen in a long time. Plan on doing this!
Would you suggest doing these 3-5 times a week? I worry about recovery since all the exercises involve your arms.
Can someone please explain me why when i did this workout my lower back hurt as hell. Am i doing it wrong or is it a good thing?
And I thought I’ll never be able to workout on my core with dumbbells.
How wrong was I?
I’m a beginner and if I do these exercises in the order they are listed (say 3 times per week) is that a reasonable workout routine?
I only have access to dumbbells and a bench and am trying to decide if I can start working out effectively and what exercises I should be doing
Jeff’s the kind of guy who adds weight. Not background music.
5’10”,average built,74 kgs,lean,30% fat I guess,indian,want to build up lean muscles,what weight should I start with dumbbells as a beginner?can this workout help me in building up a lean muscle body with an additional 5 kg?
How many sets and reps should I be doing for each exercise in this video?
for that 90 training your offering what if people dont have any weights/equipment to workut with?
Have been doing weights for years and have never seen many of these. I can tell just by looking how great they will be. Thanks.
Can you do all of these exercises in one workout or is it best to work only a couple muscle groups a day?
His left forearm is smaller than the right smh jkjk 4:32, still v impressive
I thought he said 8 excersises, he stopped at 7 lol I guess u have to sign up for that last one
Can anyone plz tell me, if we do all the 8 exercises, then how much total time we gonna need??
Since I found this video 3 months ago I added it to my schedule and I’ve been doing these exercise every since, guess what, I’m feeling so freaking great and I feel I gained good amount of mass muscles, thanx Athlean X
I have a pair of 50 lb dumbbells do you think that this is enough wait to get a very efficient workout? I plan to execute all of these exercises. And plus I don’t have much space and cleaned out my storage locker and what was my workout rooms is now my new storage locker!
Those Snatches look like a shoulder injury waitin to happen
I been doing farmers carry around my back yard with some other stuff. I thought I Invented them
What kind of warm up should I do, should I just use lighter weights and start with a warm up set before I add on more weights?
I just did home workout with this exercises only it’s awesome. Will do more.
I don’t understand what a full body workout is. You forget calves. Not necessarily full body.
Never heard of? They are staple. some of them 70-80 years old, Hehe.
Good ideas for compound movements, but snatches at that speed is a bad idea, and also, why are you squatting while “deadlifting”?
Idk how the hell he held those dumbells for the goblet squats like that. That shit crushed my fingers
Should I do all of these workouts 3x a week to get big arms?? I’m skinny fat and trying to get muscle
With the farmers carry if you don’t have space to walk you can run in place and bring your knees high. This becomes a very demanding exercise.
Hi Richard, Excellent excellent, will use these soon, and I will feel it. thanks, R
How to make homemade dumbbell and barbell https://youtu.be/_SW2ZfZA4Yc
I will do a bicep curl every like this comment gets. I will post the video on my YouTube channel, so please stay tuned.
Jeff can I perform this everyday or do I need to perform one for each muscle?
As a question for the dead rows isn’t there a possibility they might exacerbate lower back problems for those of us who have problems in that area? Would have loved an alternative for that one but still a great video.
I thought I was the only one who does one handed snatches. This is a fine exercise.
Some great advice… but less “verbose chat” and more film of the actual moves would be better!
Got myself a set of travel dumbbells from homeprogym.com and they are the best during COVID! Only 2lbs empty, but with water fill up to 55lbs each!
This may be some help if you have trouble remembering the workouts like me. Curl and Press 1:03 Goble squat 2:06 Db pullovers 2:53 farmers carry 3:43 thruster 4:57 one arm incline press 5:52 swing 6:46 one arm row 7:26
Those thrusters are some crazy shit. Both explosive strength and endurance.
I thought there was 8 exercises, but he did 7?or am i missing out on one?
Great video! So sick of guys showing some clown exercises that no one can do.
Just came here to tell you veganism is the biggest bullshit and a deadly lifestyle ❤️
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Can someone help me in the W raise my left arm is makimg crackimg noise
The biggest dumbbell I ever saw was a barbell. Sort of like when your calves grow too big they become cows.
Seeing this video has saved me from dull pain I’ve had in my back for a couple years. The reverse hypers are a life saver. Thank you @Athlean-X
Can I do all these dumbbell work out every day or pic one from this
I’ve been doing one arm rows wrong my entire life, smh. Thank you!
in middle school
Teacher: Introduce yourself everyone
Jeff: What’s up guys Jeff Cavaliere Athlean-X dot com
Thanks brother! Was looking for a good dumbell back workout during these self isolating days. Perfect
Jeff’s a freakin’ god send. Seriously, your dumbbell exercises have helped so much since I can’t go to the gym.
nara akong gi pangita nga exersise, pampadako ug likod paits ni paits lets go
When we asked Jeff for a workout video he made a 1 minute of workout and 9 minutes speech workout.
If ur a high schooler like me I recommend adding weight to pullups by putting dumbbells or whatever you have in ur back pack. But wrap it int a towel before putting it in the bag so it doesn’t bang against ur back
I get too much stretch in my neck too while doing dumbbell pullover. How can I improve my technique?
Great video! Love your knowledge and detailed explanations of your exercises. I plan to try all of these exercises. Thanks so much! Fantastic Training!!
hey vince which one of your books would you say is best for someone training at home with mostly dumbells,and pretty new to weight training
https://youtu.be/BbhJR_l6nf0
Home quarantine arm workout pls watch, like, and subscribe
Sir can you please send easy exercise of back with only barbell and dumbell
Those “Superman’s” take me right back to boot camp. LOL. “Swim little fishy, swim!!!”
Dont know if you still post videos but I got the rounded shoulders been trying to find dumbbell workouts to strengthen my upper back please post an upper back work with dumbbells seeing that is all I got and my bedroom floor any information will help thank’s
If you don’t have dumbbells you can fill up pillow cases or a backpack
Does anyone know what model his shoes and sport pant are? (the ones he wears during the exercises)
What can i replace the arm crunch with? I can’t do a single proper crunch even without weights
Is one supposed to do all these excercises or just for the specific goal like hypertrophy?
I do pull ups with up 35 lbs hanging from my lifting belt. Also to overload the biceps I do reverse grip with my hands pushed out and elbows in to get the outer bicep. It works phenomenally.
What an awesome workout, and no monologuing blah, blah, blah..
Thank you!!!
Dear brother I would like to thank u for every thing u do.. from the heart ❤️ really thank you.. and it’s been like 2 or 3 weeks since I start working out and to be honest I have no idea how make my working out sequel throw the week I made my after long research I hope if share your opinion with me please ..
1. Day 1: Chest, back, abs.
2. Day 2: triceps, biceps.
3. Day 3: Shoulders, abs.
4. Day 4: Rest.
5. Day 5: Chest, back, abs.
6. Day 6: triceps, biceps.
7. Day 7: Shoulders, abs.
8. Day 8: leg.
I want to start gaining muscle. Can someone drop a good workout routine using some of the techniques used in the video? ⬇️
The number one problem with the supported touch dumbbell row exercise, are women’s breast’s.
Interested in more back workouts? Check out Ryan’s channel ! https://youtu.be/g8kqhU_z-j0
Any other suggestions for metabolic for this? I don’t have a bench. Trying to do these at home best I can
Nice video. Would love to see the WO description below. Subscribing now.
Jeff, please make a video how to use finger muscles when commenting on your videos!!
Last exercise is a NO. I’ll just do squats, lunges, squat thrusts, box jumps, single leg & leg wall squats, abductor side lunges, skaters, later side lunges instead.
Bent rows one arm rows slow negative lowering your in business
0:57 squat thrusters 4×8. 3:30 Commando rows 4×8. 4:26 floor press 4×8. 7:25 hang clean press 4×8. 10:41 skull crushers 4×8. 13:01 Supinating Bicep curls 3×10. 15:24 Supermans 3×15.
I’d love a compilation of all the corrective exercises from this series!!
You talk about the using a dog leash. I don’t recall you ever mentioning the length of the leash. If you have my apologies, can you touch on that again.
If i was a subscriber to your channel, i would hate that intro. Too much effects flashing my sensitive eyes.
COVID-19 bought me here and all I have is my bowflex adjustable dumb bells and finally had my bench delivered. Thanks for these tips…
I’m 43 yrs old and I will be glad if you let me know whether the work out as seen in this video is good to go for beginners or not. If not please let me know the exercises meant for beginners. Thank you.
An ultimate tip to increase your workout effectiveness is to lift slow and squeeze the muscles you are using while you exercise
Any chance you could set up a printer for people who are literally too heavy (fat) to complete a single pull-up? I miss doing them honestly, but if my fat ass could pull up 280lbs I would not be looking for improvement videos.
Was getting tired of doing bent over rows as it was making my lower back sore so I’ve been searching for some alternatives. The chest supported rows look like exactly what I’m looking for! Definitely gonna give those a go today. Thanks!
Any idea why I can’t do pull-ups. I’m not the strongest person but not the weakest either. I need a explanation
Thank you for NOT adding annoying and distracting music to you videos. It makes the explanations in the videos easier to understand and focus on.
What do I need to do if I have trouble getting my hands behind my elbows on the W raise?
Hey, I was just wonderinh do you do all of these with the same amount of weight or are you supposed to switch for different exercises?
Excellent burn for back. During this quarantine period this definitely helped since gyms are still closed over here in Saudi Arabia !
in Africa u av to build everything by ur own those dumbbells benches pull up stands etc. I luv Africa
sorry for noob question: should I try to do all of these exercises in one session? which ones should I do if I want to build muscle?
come on jeff don’t disappoint me i just ate healthy give me a good workout
Hey rich, could you please assist with “dumbbell back” exercises at home that would really be appreciative.
Okay, so if i combine this with bodyweight exercises( like pullups and dips), how much progress can you actually expect?
My first proper workout since buying dumbells and omg that hits every spot will be doing this every second day for sure
Thank you for the workouts man I’ve been looking for dumbbells and they are sold out everywhere I got lucky to just get one so this works
Thank you. Can you make a video about simple home workout setup?
I to see more lower back work outs…you have great videos on and I’ve subscribed to all of..I’d litigation get my lower back stronger as I get a little pinch in.my lower back..could you show a few video’s on lower back exercises for a little stiffness in that lower muscle area
.thanks bro…from republic of Ireland
Amazing Teacher and Trainer easy to understand and realy Good Overall super
Hey Richard! How long do we rest in between sets & exercises?
I’m 67 and think that these exercises will work for me…thanks young man and be bless…
Helped me out with this stay at home corona situation. have minimum dumbbells but enough to get a workout. You did a great job of explaining. Good instructor. Take care.
I support no injustice in the video and comment section if there is any
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Fine, Brandon! Really perfect technics, without any doubt. The single rhythm with easy breathing. Not any red face with the pulse,I thing-110-120. Thank you!
This series would have been even more incredible if he considered the fact that we don’t have a bench
Your voice is preety low as compared to the music which is hard to hear without earphone/headset.
How long I’ve been waiting for a good workout with one dumbell! I’ve been doing this for a week now (every other day) and I really like it. Thank you!!
I love your channel bro. Good stuff. Definitely deserves more recognition.
Love from INDIA..What we can do with a pair of dumbell..brother make a schedule workout plan for us..that’s a humble request.
Very good demonstration and less talking! You do a great job Richard! Such an amazing coach you are!
I need some pointers Buff Dude’s or somebody. On the Dumbbell Floor Press. Difficult to describe but how do I get into position to floor press? In the video you just start in the press position. I can floor press more than I can curl. So when I get down on the floor even though I can press 60 pound dumbbells I can’t curl them up to get them into position when laying on the floor. It’s not like when dumbbell bench pressing I can use my thighs to kick the dumbbells up into position. So do I just need to get stronger until I can curl them into position or is there some type of leverage trick to get them into position to do the floor press?
Sup Richard… great video!!! Say hello to a subscriber in Brazil!!
Nice workout, man. As someone that was on a 5×5 starting strength routine 3x a week before the shutdown, how many times a week do you think it’d be smart to run this workout?
Can we all just take a moment to appreciate this beast right here. ❤❤
U still look shredded!! Keep it up (make a video on breakfast cereals
There’s a hell of a lot of information there! You’ve given all your secrets away, dude! Nice one! I like how you explain things and translate it to beginners. As these are home exercises, what about pull-ups at the sides of the doorframe?
Ik wil graag push ups doen. Maar vanaf de knieen kan ik er maar 6! Belachelijk en nu? Ben wel een vrouw trouwens
Thanks a lot Vince Sant for this video…. I really appreciate your videos…..
Great exercises, but horrible electro-cuck soundtrack.
Thank God for mute.
Still u have been doing those home workouts u look more in shape and bigger or maybe its just my impression anyway thanks for this full body workout im going to try it today
You’re one of the best fitness trainers I’ve seen!
Keep it up man
A guy who works hard but is using steroids.. but still respect!
this Guy definetly needs more Attention!
Good Workout 110% going to try it:)
Everyone who watching this video have a super good day/night
Drop a LIKE if you want others to be successful!
Hi richard! Very good content.. what about monetizing it by joining our affiliate programe we sell workout equipement..
Waiting for your reply
Should i workout after my fast sir?not even drinking water for the whole day!
Lucky fan will those who will get chance to kiss and massage ur whole body specially chest and thighs after ur workout and before swimming.Lol
In this quarantine u r doing a fabulous workout for this wanna kiss and hug u tightly…Ur body each and every part must be beautiful and attractive like u.Lol. Nice video my hoty.
Just what I was hoping to find!!!!
TY Brother,,, Great Stuff!!! Cant wait to begin adding a few of these to my Dumbell Only routine!!!! ✌
Bro your explanations are always detail, the workouts are very effective, I like it a lot, stay tuned! BTW Your core is awesome
Thanks for dis workout, since I only have one dumbbell at home. Love your videos bro, hope u hit a million soon
Just had a go. 2x 10kg dumbbells. Got very sweaty. Great work out. Next time i will increase the weight for a killa workout.
Cheers for posting
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/best-db-back
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hey guys, what’s the best way to even out disproportion from the tricep and bicep? I need to strengthen my biceps, but I get discouraged when I can barely do 20s for skullcrushers but easily 30 or more for bicep curls. Any ideas?
Today was my first day of phase 2 and damn that was a great workout.
Thanks for the great video. I love the low-tech simplicity of these moves, and the potential of compound exercises in general (I have heard that these are ideal for older guys). For someone looking to trim down and tone up, how many reps & sets would be recommended? Also, any diet advice to go along with these routines? (skinny-fat body type, low-T, 6’2″, 178 lbs, age 45)… thanks!!
Yoo bro can you livestream one of your Workouts on twitch or insta if this shit is over? That would be a call Thing. Be creative. Keep it up.
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switching things up a bit, thought i was in decent shape with strength and cardio. wow was i wrong when i was on my first set of thrusters and realized after 15 reps i was gasping. going to use this as my cardio after training now. 4 heavy sets, full body workout and 3 sets of this type of workout after. thinking 3x per week. thoughts?
Very well presented, quietly and calmly demonstrated, thank you.
Correction, the dumbbells or bar should be pushed back past your head to really work and isolate the triceps!
As always bro really good workout. You can even do it at home.
The floor press actually help me with a torn shoulder rotator. Your work outs look very good and you seem to be a natural, meaning no gear so that your gains are legdit and work outs too.
Sh**, I’ve been doing single arm dumbbel rows wrong for a month. Thats why I always sensed a little bicep tension at the end of each set
I still can’t believe we get this for free. I got one of Jeff’s programs and it completely kicks my arse, but it’s so worth it. Even then it’s a bargain for all the info he is giving to us.
I luv it..I have dumbells…so tank youuuuuuuuuuuuuu…. this really helps out….now that gyms are closed
Just perfect! Excellent explanations. I like the way you slip in a complicated concept without trying to impress (“eccentric”).
We all do the exercises but I for one need the emphasis on technique and form.
Keep up the good work!
at 2:08 I got seasick from going up and down with the camera looool
My elbo hurts and I got to go to the dr a lot smoke weed and work out
The floor press…. helps with your “sticking point’ in the actual benchpress. The floor press doesn’t allow for momentum if you do the exercise correctly. The weights you use will be significantly lighter than what you can even think about pressing on a bench. I thought I was going to see exercises “i never heard of”……when you’ve been training yourself and others for over 40 years, you have pretty much done everything at some point. Catchy title, but these aren’t new by any means. All good. Get big. Get jacked. Don’t overdo the anabolics. Build some solid muscle first.
Now, if you wanted to do all these exercises in a giant set, what order would you do them in? Squat Thrusters -> Hang Clean Press -> Commando Rows -> Floor Press? Then Skull Crushers -> Supinating Curls -> Superman’s?
Used to like these bros but honestly their content has become same as any other clickbaiters, using filtered photos always to enhance their physique on thumbnails etc. Pretty crap.
Can I still benefit from these exercises if I’m wearing a shirt? Or does it cancel their effects?
I don’t want to criticize because these are great exercises and he knows what he is talking about with form, but the cameraman should have been a little further away to show the entire moves without moving the camera up and down to watch half his body do the exercise. I started to feel dizzy watching the video.
3:28 I thought that exercise works the chest I be using that for chest day dammit it
When he stayed in the squat position and the camera followed him up even though he stayed squatted i fucking lost it with laughter lol
Notes for self:
Pullups with 10 lb weight
Day 1
5 no rest MAX pullups
2 min rest
16 over 5 mins rest pause
I never know how fast I’m supposed to do a given exercise. Should I focus on heavier and heavier weights with faster movements, or am I supposed to do my reps slowly, with more “isometrics” or whatever (letting the weights go down slower than I lift them).
Awesome great video bru. Thanks for posting. I just subbed your channel.
Are we really going to take lifting advice from a guy with a man-bun?
Hi buffdudes can you explain the phase detail on how I should split the work out days?? Would the workout be Monday,Tuesday,thursday and Friday be good for Phase 2 4days workout??
After I do all these I feel like my chest muscles were never even touched.
Very good video, but I have an inquiry. Should you only do say 2-3 of these one day and a different set of compound exercises another day? And can you do these week after week, or will your muscles eventually adapt to this and gain no addition strength or muscle?
Mate if you actually did know what youre talking about?
Then you wouldnt be wearing trainers with no support on a flexible Sole, completely inappropriate when you want to engage your whole body in a compound movement.
Why dont you talk about the Steroids you dabbled with before you decided it was a Bad idea?
But i guess the 20 somethings think youre a Prince? Maybe not
Brandon this looks perfect all I have atm is dumbbells, can you recommend reps/sets for the 7? Also 3 to 4 times per week as total body workout ok?
Starting phase 2 tomorrow. I absolutely love this program. I did phase 1 for about 4 weeks and I’m already seeing results.
I have 3 kids and work 40+ hours a week. This program is great for a busy schedule. Couldn’t recommend it enough. Thanks Buff Dudes!
Great, informative training video. I like the small, important tips along the way. Thumbs up. I don’t have a bench, so the floor press with dumbbells is ideal.
What is great is the way he explains and also does it fast…
Oh yeah$ I live this. I was burnt before getting to the skullcrusher. I’m adapting these routines. Now do you feel the order of these experiences are correct or does it matter? I usually attack another muscle while waiting for the burning muscle to regain composure. Then attack it again at least twice a session
What’s up Buff DudeI liked the first vid I saw looking forward to learning more.
Ok, a lot of these exercises you are performing are old retro moves from the 1950 and 60s they were lost when the weight machines came about tell you what I was around when you could get Joe Weider lesson mail-ordered.
Love it. My apartment gym only has dumb bells so this and some bodyweight. That’s really all ya need.
You don’t even look like you lift weights you got a lot of baby fat you funny as hell
Great video. I’ll be using it in my workouts for sure. Thank you.
Add a push up in between the plank rows. Left arm row, push up, right arm row, push up. That will get ya burning!
I dont have a bench at home, is it okay if i do the back pullover exercise on a bed with my shoulders lining on the edge of the bed and pull the weight over my head? Or will that defeat the form?
Squat thrusters divide the men from the boys. Try it with a clean, and then explode. Dayum, they’re tough…
I love how he explains everything As far rips and how much weight to use
I love this video finally someone that goes through everything with you and shows you how it all works..Thank You
Amazing video sir today I will do like this and I am understand how to do thanks so much and subscribe your channel every day I will watch your video God bless you I am from India
I have a one doubt sir what should be the proper weight of dumbbell for me to do exercise. Please sir tell me as i am the beginner and I only watch your vedio to train myself that means no gym
I did this workout and my pelvic area near my crotch was sore as heck and not my back at all. I tried to imitate the form as he showed in the video using a mirror. Is this bad? Also I think I have a sort of pelvic tilt.
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On lock down with my wife. We managed most of these with a few simple dumb-bells. Superb back work out. Thanks
Started today thanks man. want to learn more exercises from you.
Home Workout Fir Back..Using Bricks and Barbell Must watch
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https://youtu.be/zQOXU2mrTJ0
Is it bad that I don’t have dumb bells and I’m just using old water jugs filled with water
Lol like I wanna be fit but don’t want to ask my parents for dumb bells lol
how do i carry out progressive overload in this workout plan/routine or are these day 1 and phase 1, 2, 3 are type of progressive overload
I feel some pain behind belly button. While doing the dumbbell pullover I felt a great stretch at abdomen any tips please
Sir I would like to inquire regarding with my tissue tear on my right shoulder, what theraphy can you advice to able to do-thank you sir
Hi,it’s very good excercise,should we repeat it alternate days?
For exercise #4, I realize I feel it more in my triceps and the back part of my shoulders. Anyone have any advice?
i have looked for your books under the name vince sant,but cant find any under this name
I looking for 3 exercises to build my back which are the best?
Man I need you’re help!
I just brake my abds, for real the tissue of my abds muscle was ripedd for a real abusive work out. Nine months ago. I want to train but I don’t feel my abds are prepared to train. I actually feel pain when I work out; not that pain, but pain. I think that pain gona be forever. You’are an expert. Please tellme what you think
I can’t even do a single one arm row without feeling a painfull stretch in my front shoulder delt
are you supposed to do all the parts as one workout like three times a week or each part once a week
3:05 Romanian deadlift
5:16 single arm dumbbell row
8:00 chest supported row
12:40 dumbbell row
If I’m integrating this routine with your legs workout, should I do 5 excercises of back and 5 for legs or like 2-3 for each? I’m also integrating a core workout as well.
I cannot reach the failure in the last exercise, my lower back starts hurting before it could reach it and also breathing is difficult.
Good and straight to the point. More of that is needed. Thanks!
Oh thank u so much brother.. I was doing wrong.. Thanx really I got it how to do properly
Very Nice! Well done! Very nicely explained and demonstrated. I enjoyed it. Good job!
Can you please tell how many reps ant sets should we do in this workout
This gave me motivation to make a home pull up bar.
https://youtu.be/8gq3hSsoOso
Thanks man, I’ve been doing my single arm dumbbell rows incorrectly, and you helped me fix my form.
Simplicity when it comes to explaining how to work out, its an art on its own, and that’s something many trainers don’t have, I saw that in u! Great video, keep it up!
I’ve enjoyed and learned so much from your videos!! Thank you for the knowledge!!
Thanks you actually explain form very well.I think I have been hurting my back in the name of exercise.very informative.
COVID-19 bought me here and all I have is my bowflex adjustable dumb bells and finally had my bench delivered. Thanks for these tips…
What can we do if we don’t have an incline bench for the supinated row? We have a good bench but it’s flat.
I notice in the Curl to Press exercises you are twisting your forearms during the ‘Press’portion. Is this ideal?
(I’m not seeing any one comment or question on this, I may have missed it, so I apologize…)
Excellent video, excellent teacher, you had me the moment you said “shit”. Subscribed
Hey I tried your back workout and I liked it! Thanks I appreciate ya
Maybe do give tips for form cuz i dont happen to have a 2 by 5 meter mirror with me. But a good vid
I love this guy, big help, ill be doing these once a week, I’ll update you in 2 months
Staying in because of this COVID-19 situation. All I have at home are dumbbells. Thank you so much for this videos. Awesome instructions and information.
Hi, been a long time viewer, the whole virus lockdown prompted me to follow this plan properly. One question tho, I am trying to loose weight as well as my belly. Would I be able to do carry on phase two while i am on a calorie deficit?
Other than that, thanks for all these plans. it’s been very helpful
Good explanations bro alotta people do it wrong because they just rush the exercises,are stubborn and don’t listen, Patience is key
Wait so you do 12 sets, rest and do the same exercise for 3 reps? Or do you do 12 sets of #1, rest, then move to the exercise #2?
I don’t have a bench.Can someone mention an alternative for the chest supported dumbble rows?plz
Your dumbbell workouts are saving my life right now. Thank you.
this is great. exactly what I need, to the point an clear!! thumbs up pals!!
Great Channel Can you do a full body workout videos? Bodyweight only, dumbbells only and kettle bells as well. Thanks.
Your combination exercises are what I’ve been looking for. I do add a heel raise to all exercises that involved the legs. I think combination exercises with or without weights are the most practical for fitness, balance and range of motion. Definitely incorporating moves you demonstrated. Thank you and keep up the good work.
Good job on the channel. Thank you for exhibiting proper form.
Are you increasing the weight on each set or just using the same all 3 set?
Great video! Thanks for posting! What is the suggested frequency, reps, and sets for an intermediate level?
This workout is from our DUMBBELL ONLY PLAN ( GRAB IT HERE: http://bit.ly/dumbbellplan ) If you’re following along, good luck and feel free to find more of the videos in this series in our “Dumbbell Only” playlist here: https://www.youtube.com/playlist?list=PLTf-ZXYjmIgYFBDAWnIxKCE3IJVBezqYx
Anybody can tell me how many reps/sets should I do for these respective exercises? A beginner here
Could someone tell me the muscles being worked in each exercise?
1. Thrusters
2. Snatches
3. Renegade Rows
4. Deadlifts
5. Lunges
6. Floor Press
7. Curls to Press
What a well made video. No 30-second long channel intro like most folks have, no talk about what the cat ate last night, or repeating the same thing over and over again just to stretch the length of the video. Really nice touch showing different angles on some of those moves.
Glad to see Chief Hopper putting the booze down and getting jacked to fight these demogorgons
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To do squats I’ll stack 0ne dumbbell on top of the other and use 1″ cargo straps (one on each end) to join them. The increased height is perfect and with this set up on either side, you’ll be able to do heavier squats without buying extra weights. You could probably stack 3 dumbbells as 1″ cargo straps can handle 400lbs. For the big dogs, lay flat on your back, with arms straight out. You’ll look like a ‘T’. I have a 30lb dumbbell, for each hand, and with my arms still straight, you bring up the dumbbells. When they touch you bring them down (together) like a bench press, go back up together, and then with arms again straight you lower the weights to the T position. I do 3 sets of 60 reps (I’m 65 yrs old). This is an advanced shoulder exercise, and it’s scary and dangerous. When you’re ready to run with the big dogs give it a shot. High reps are necessary before you can increase the weight, otherwise you’ll be sorry!
Can the lat pull over be done while laying flat on a bench? I find it hurts my back when I only place the upper part of my back on the bench…
Thrusters
One arm snatches
Renegade rows
Deadlifts
Front loaded alternating lunges
Floor press
Curls to press
Thank you very much; very direct and simple and helpful.
One question: I am trying to fashion an HIIT/cardio routine for 2 or 3 of my off days. I am thinking I could do one or two rounds of these, maybe with short rest (<1 minute) between exercises, maybe 2 minutes between sets, i.e. keeping rest short to make it more cardiovascular than strength.
Is that kind of logic correct?
Jeff C. has a nice ladder structure (6-5-4-3-2-1 reps) in a dumbbell circuit which I tried and liked, and which seems to work for me as a cardiovascular routine. I’d like other dumbbell complex routines to break that one up a bit.
To ask directly, do you have a recommendation for HIIT-ing this routine for off-days, and to not overtrain?
Thanks for posting this; my next step is to explore your channel.
Straight to the point I like that no BS I’m going to subscribe
Hi mate I’m on a 5 day split at the min how could I incorporate these moves into my workout should I just choose 2 for each day to mix in
I barley sweat and right now I’m drenched hahaa good workout
I can’t go to the gym why can’t no one make a video on how to do shit at home
Im in my early 50’s a woman who gain weights and i wanna lose weights specially that fats at my upper back.
Hi Brandon, thanks for the video. It is very educational.
I have a question regarding this. How many rep and set should I do for each exercise?
I disagree with #4 Farmers Carries.
You wouldn’t walk around with heavy objects like that in a warehouse or on a farm.
Weight ultimately centers on your back/spine.
Poor way to lift heavy objects.
#6 1 Arm Incline Bench Press is also questionable.
He seems to be struggling for balance.
Using two arms locks you into place and allows more focus on the muscle.
Wow! Awesome video. Very helpful.. I am looking for those haters that gave this a thumbs down!
Going on week long business trip. Iam taking some dumbbells and this video for a hotel room workout. Thank you
Good physic! All i need to do is Photoshop my mug over yours and I’ll have your body within 5 minutes! Lol. I’m joking i look great, but not as great as you. But if you’re right with this advise in a few months to year I’ll have your physic in a year or so. I praise you. #athean-xtm
Thanks for saving me time. This vid is just what I needed. Straight to the point.
Your channel is exactly what I’ve been looking for… thank you so much, just subscribed to your channel and no regrets… quick question do you have an Instagram account?
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I want to try these exercises. How may sets do I need to do and how many reps?
Hey Dude Nice WorkCan you do a Forearm Workout Next Pleasee
cool, I do the most of them myself. amazing video. please produce more of it. E.g. you could add some compound exercises for triceps, back shoulders, chest and abs to your routine.
Gostaria to know how many repetitions is each factor for each exercise
Great video thank you
I want to ask about something
Now i am following full body routine but i want to add some isolation exercises in my full body program
For example if i want to add lateral shoulder raises. should i add them directly after compound shoulder movements or at the end of my workout after these 7 exercises?
do you recommend doing one exercise 4 sets in a row, or you do all of them one set at a time and then repeating them for 4 sets?
This guy is straight to the point! No bs! Thanks for the effort
Silly question, but how do I work out four days a week using this program? Instead of a day of rest in between each day, should I be going four straight days in a row and then doing three days of rest? Help!
I did this for 3 rounds felt great. Thanks would love any other kind of body weight exercises
why nobody comment? very good. on point and not like other videos, too much talk, lol…thx