Yesterday you read The Full-Body Dumbbell Workout Plan, an alternating two-day program. Here are some other exercise options, plus an expanded three-day program.
Remember, progressive overload is the cornerstone of developing strength and muscle. When we program-hop every four weeks and fundamentally overhaul our routine, we fail to make consistent neurological strength and muscle gains.
How do we add novelty while ensuring we keep our progress on track? By keeping the spirit of the program intact. Retain the same basic movement patterns while using variations. Here's how.
Here's an expanded at-home dumbbell workout with more interchangeable options of basic exercise patterns.
Videos of each exercise below.
Do 3-4 sets of 8-12 reps per leg.
No bench? Hit the floor with floor press variations. Loading heavy dumbbells can be difficult from the floor, so use moderate weight and higher reps.
Do 3-4 sets of 12-20 reps to near failure.
Often called B-stance RDLs, these emphasize one leg while being more stable than true single-leg versions.
Do 3 sets of 6-10 reps per leg.
Do 3-4 sets of 8-12 per side.
Use high reps in a 15-20 range. Do 3-4 sets.
Your brachialis muscles are primary elbow flexors, but to emphasize them, we need to turn away from supine (palm forward-facing) grip where the biceps brachii are in their strongest curling position. Mixing in hammer curls covers this base.
Do 3-4 sets of 10-12 reps.
This strict overhead press variation forces core engagement and prevents arching and leg drive.
Do 3-4 sets of 8-12 reps.
Do 3-4 sets of 8-10 reps per leg.
The old-school notion that pulldowns can physically stretch and expand your ribcage is utter nonsense, but they're a great pec and lat builder.
Do 3-4 sets of 8-12 reps.
Do 3-4 sets of 6-8 per leg, but feel free to experiment with varied tempos, pauses, and rep ranges.
For all the attempts to hack and "improve" lateral raises, this classic works for low-impact, high-tension medial delt growth. This exercise targets both the front and medial delts, and no amount of wishing or tinkering will shut off the front delt from engaging.
Do 3-4 sets of 12-15 reps.
Do 3-4 sets of 12-15 reps.
Do 3-4 sets of 12-20 reps to near failure.
Goblet squats will fry your quads, work your abs and upper back, and enhance your training capacity.
Do 3-4 sets of 5-8 reps per leg. Perform all reps on one leg, then switch.
Do 3-4 sets of 10-15 reps.
Do 3-4 sets of 8-10 reps.
Do 4 sets of 12-15 reps.
If you're deconditioned from significant time off from the gym or just starting out, begin with two sets of each exercise, start with lighter weight, and focus on moving well. Each workout will total 12 sets. Increase weight and sets as you gain stamina.
If you're a more advanced lifter doing your best with limited resources, aim for upwards of four sets per exercise and 24 total sets per workout.
If you only have lighter dumbbells, use a slower tempo, pauses, drop sets, and other advanced tactics to add challenge and training stimulus.
If restricted on time or primarily focused on fat loss, choose non-overlapping pairs (upper body/lower body, push/pull) and superset.