by admin on July 19, 2011
A all in one weight bench, although a very good object to have in your fitness arsenal. Some though just don’t have the space requirements it takes to get full advantage of this tool, fear not though here a few different exercise variations for the chest that require no bulky weight bench.
Exercise #1 FLoor Press
This is done just like a flat bech press on a bench only you lay with your back on the floor and press straight up like a regular bench press. I like to keep my knees bent and feet flat on the floor.
Exercise #2 Military Press
This is a standing shoulder press were you extend your dumbbells from shoulders to staright up over your head and back down, these are great for upper chest developement as well as your delts. Stand with feet a little wider than shoulder width apart, and feet flat ob floor.
Exercise #3 Push Ups
The push up has gotten a bad rap lately, I honestly believe this is the only exercise you need when trying to buid a well rounded physique from home with minimal equipment. I would try to do 5 sets of 20 to start and progress from there.
There you go, 3 simple home dumbbell workouts you can do from home no bench required.
by admin on July 17, 2011
I have always been a fan of the sheer simplicity of using dumbbells when designing a home workout program due to the fact they take up little space, are very affordable, and are extremely easy to use. I was reading on bodybuilding.com and came across this really awesome 18 minute home dumbbell workout routine.
This routine has been deemed by the American College of Muscle as the most effective 18 minute home training blast:
The workout s done as followed with equipment consisting of adjustable dumbbells and a bench, done on Monday and Thursday.
Monday:
(Note: warm-up time is not counted in the 18-minutes.)
- Bench Presses With Dumbbells 3 x 8-10 reps
- Incline Presses With Dumbbells 2 x 10-12 reps
- Seated Dumbbell Presses 1-2 x 6-10 reps
- One-Arm Dumbbell Rows 2-3 x 8-10 reps
- Lateral Dumbbell Raises 1-2 x 8-12 reps
- Alternate Dumbbell Curls 2 x 8-12 reps
Thursday:
Do the same workout as above only increase the weight and lower the reps on each set to 6-8 reps per exercise. Substitute tricep kickbacks or one arm extensions for triceps instead of the curls for biceps. (Don’t forget to work your abs and lower body on opposing days as well as some for of cardio).
There you go, give this little gem a try for 6 weeks and enjoy an increase in muscle and increased fat burning 
.