Dumbbells can be superior to barbells in a lot of ways since they offer bigger exercise versatility and allow unilateral training, meaning isolating only one muscle or only one side of your body at a time. This approach can be very helpful if over the years you have developed some type of body imbalance. You can start using dumbbells whenever barbells stop being effective. You can do this workout if your goal is to build muscle mass faster and burn the extra fat at the same time.
It is important that you have a clear idea where you stand in regards to your training experience when choosing the load, the number of sets and reps, as well as rest intervals. Always make sure that you push hard and heavy, but also, always strive to execute the exercises with a proper form. This workout is in the form of a circuit and we suggest you do it three times. The reps can be in the 8-12 range of each exercise, depending on your strength level.
Straight leg deadlift: Grab the dumbbells with your palms facing down and hold them in front of the thighs. Place the feet at a hip-width distance. The torso must be kept straight and your knees bent slightly. As you breathe in, lower the torso until it reaches a parallel position to the floor. You should be able to feel a stretching sensation in your hamstrings. As you breathe out, bring the torso to its original straight position by extending your hips.
Floor press: Lie on the floor on the back and hold the dumbbells in your hands. The triceps should be touching the floor and the elbows should be kept close to the sides. Your wrists should be facing each other. You can also bend the knees if you want. Begin pressing the weights upwards.
Thrusters: Keep the feet at a shoulder-width distance and hold the dumbbells in your hands next to the shoulders. Begin the exercise by squatting and as you bring back the torso in the top position, press the dumbbells over your head. Next, lower the dumbbells back to the shoulders. When pressing them overhead you should focus on keeping your core tight and squeezing your b**t in order to prevent injuries to the lower back.
Renegade row: Grab a pair of dumbbells in your hands and get yourself in a push-up starting position. Keep the feet wide apart. Shift your bodyweight in a slow and careful manner to your left side and start rowing the dumbbell in your right hand to the side. Repeat the same movement on the other side.
Bent over rows: Hold both dumbbells with an overhand grip. Bend the knees slightly and get your torso forward until it’s in a parallel position to the floor.
Keep the torso motionless, exhale and lift the dumbbells up to the sides of the torso. Hold them for a short period, breathe in and lower them back slowly.