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Home Dumbbell Workout to Get Jacked! (DUMBBELLS ONLY)

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Rating: 4.0; Vote: 1

t matter if you have a full rack of dumbbells, a single pair, or even just one; this dumbbell workout is doable by anyone. The great thing about this home workout is that you are going to hit your entire body with no additional equipment outside of your dumbbells (not even a bench) For this total body workout, you are going to want to grab dumbbells that will allow you to fail in the 6-8 rep range for each exercise. If your dumbbell options are limited, not to worry, I have options for you too. If you find that your dumbbells are too light for a particular exercise, you will perform your reps to failure and then limit in order to achieve a more metabolic burnout. If your dumbbells are too heavy or you only have a single dumbbell available, you will be performing this workout with the exercise swap that allows for you to fail in that 6-8 rep range. With this home dumbbell workout, the rest time if you are able to fail within the 6-8 rep range will be 90 seconds to 2 minutes. In the event that your dumbbell option doesn-t allow you to fail before 8 reps, you will be performing the exercise to failure and then drop your rest time to 45-60 seconds. This will help equalize the workout for everyone, no matter what access to dumbbells they have. This first exercise, utilizing a single dumbbell, is the Clean Up and Overs. If you have access to two dumbbells, you will be performing the Clean and Press. These exercises will hit multiple muscle groups to start off the total body workout by targeting the shoulders, upper back, biceps, and legs. Next up is the Goblet Leg Sequence. This is a brutal dumbbell exercise sequence that will hit will your legs hard and effectively. Holding a single dumbbell in a goblet grip, you will perform a Reverse Lunge on each leg and then return to center before performing a dumbbell goblet squat. If you are utilizing two dumbbells, you would perform the same sequence while keeping the dumbbells at your sides. Continuing this workout with dumbbells, you-ll be hitting the back and biceps next. To do this with just one dumbbell, you are going to perform the DB T-Bar Row. With access to two dumbbells, you will be performing the DB Dead Row. Utilizing your legs to initiate the movement and bring the dumbbells up to your knees before performing the row and then returning the weight to the floor. To get jacked, this total body workout is rounded out by targeting the chest, shoulders, & triceps. To do this, you are going to perform, with a single dumbbell, a Crush Grip Floor Press. This exercise doesn-t utilize a bench, which allows for this to be a still effective home workout. With two dumbbells, your exercise swap would be the standard DB Floor Press. Both variations will still target the chest, shoulders, and triceps. You have the option to round out this dumbbell workout by adding in some additional arm work. This accessory work will help to get jacked arms using just two exercises - one for the biceps and one for the triceps. These are the Single DB Tricep Floor Extensions / DB Tricep Floor Extensions and the DB Waiter Curl / Alt. DB Curl. This is what this total body dumbbell workout looks like if you want to jacked: 1. Clean Up and Overs / Clean and Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec) 2. Goblet Leg Sequence / Leg Sequence: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec) 3. DB T-Bar Rows / DB Dead Rows: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec) 4. Crush Grip Floor Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec) (Optional) 5. Single DB Tricep Floor Ext. / DB Tricep Floor Ext. : 3 x 10-12 / Failure (rest 60-90 sec) 6. DB Waiter Curl / Alt. DB Curl: 3 x 10-12 / Failure (rest 60-90 sec) This dumbbell workout will hit your entire body utilizing no extra equipment, making it the perfect option to help you get jacked at home. Each exercise was specifically selected to help train all of your muscles in a single workout without compromise. If you are looking for a complete program that utilizes nothing but dumbbells and is catered to however many you have access to at your disposal, be sure to
Date: 2022-04-22

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Comments and reviews: 10

ItsMeNathanLee
If you're using 2 dumbells:
-choose weights that causes failure within 6-8 reps. -
1. 2: 15 - Clean & Press, 3 sets of 6-8 reps
Rest 90 seconds to 2 mins between sets
2. 3: 05 - Squat & Lunge, 3 sets of 6-8 each leg
Rest 45-60 seconds between sets
3. 3: 57 - Dead Row, 3 sets of 6-8
Rest 45-60 seconds between sets
4. 4: 59 - Floor Press, 3 sets of 6-8
Rest 45-60 seconds between sets
Extra sets:
5. 5: 28 - Tricep Floor Extensions, 3 sets of 10-12 reps
Rest 45-60 seconds between sets
6. 6: 24 - Alternating Curls, 3 sets of 10-12
Rest 45-60 seconds between sets
reply

Born
New sub,
i like that you get rite to the point and know what you are doing, great teaching, when i was in early 20's i went from 130ish to 170ish in just over a year from lifting, i had so much upper body mass it literally messed nerves up in lower spine so i had to loose alot of my upper body mass, now in 50's still work arms the most shoulders next and some chest, i will try these techniques you show here thank you.
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reply

Gaz
Maybe Tom Hollands Spider origin will be a story line in the future films. They chose to focus more on his relationship with Tony Stark on his introduction rather that his origin & that was a good because we didn-t need to see another spider bite story at that time. It-s something they could certainly go back to in the future though & especially if they-re gonna introduce Miles Morales.
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Billy
I have a gym membership and I have total beaxst and max size. Havent finished either I've been on max size on month 2. But I may just buy the program jacked. I get tired of to many people at the gym or people coming up to me. I can do it in my own home without worrying about anyone coming up to me or getting in the way. Have my own personal workout area
reply

sport
Love you Jeff. No one is as knowledgeable as you are. Ignore all the haters. The more they hate on you, the more successful you are. The haters are just jealous because they do not have your knowledge, so instead of bettering themselves, they hate on others. Pathetic losers really.
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Ashraf
Hi Jeff, every time I see you, I pray for you to keep healthy. I hope you appreciate your health and thank your God for keeping you that way. Please keep your strength to help the ill or poor health people. I love you a brother. Keep the good work up
reply

Ricky
I have looked at this video for some time, and think it may be exactly what I have been looking for. Quick, basic, and the potential for great improvement when used as part of a program consisting of a good nutrition, and proper rest!
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Jason
Due to an automobile mobile accident back in '90, I've been using a variety of weights. 3 times in the middle of repititipns, I've had seizures, so I kinda eased back. Upon watching your performance, I think I'll start off easily.
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Lordly
Great routine; gonna try it. Can this be done everday or everyday or every other day. Can it be broken up i. e chest and tricep dumbbell workout one day; back and bicep dumbbell workout the following day. Let me know, Thanks
reply

cowboyallstar
pair of dumbbells:
1. 2: 16 db clean and press
2. 3: 06 db reverse lunge and squat
3. 3: 57 db dead row
4. 5: 00 db floor press
5. 5: 28 db tricep floor extension
6. 6: 22 alternating db curl
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