Sign In. Below I’m going to give you some tips that will help you make each exercise for intense and effective. Hold one dumbbell between the legs with arms straight as you squat down. We want to shock your muscles and make them reach their limit. Superset Workout: 30-Minute Dumbbell HIIT This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. Dumbbell Sumo Deadlifts. Dumbbell Row. You’ll start with a wide stance holding one dumbbell with both hands in front of you. This exercise is essentially the same as the dumbbell bent-over rows you did in the beginning of this workout. Doing dumbbell pullovers on a decline bench is a great substitute for the straight-arm pull-down because, in both cases, the emphasis on the lats is greatest as your hands approach your thighs. Then lower the dumbbells in a slow and controller manner. Superset 3 Barbell Bent Over Row & Dumbbell Lateral Raise. In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. This is what supersets do, they force your body to work extra hard. With this half of the superset, we're going a little higher-rep so we can flush as much blood into the muscle as possible. When you do these just pretend you’re hugging a big tree. Reverse grip bent-over rows work a different part of your back muscles. With cheat reps, you should reach 17-18 reps total. Straight-arm pull-downs are standard fare for finishing off a back workout because they're one of the few single-joint movements for the back. Superset 1 1.5 Seated Dumbbell Shoulder Press Setup: Sit on the end of a bench with a short back with your feet flat on the floor and hold a set of dumbbells at your shoulders, palms forward. Incline Barbell Row: This is the first exercise in the back superset and has … Superset 1 Dumbbell Shoulder Press & Wide Grip Pull Up. Pullovers work those muscles between your chest and lats. Day 6 Saturday. If you said dumbbell pullover, you're getting warm. At this point, your arms should be pumped to the max due to all the heavy work you have subjected them to during your chest and back superset. … But first, let’s go over a few notes about the workout. Dumbbell sumo squats work the inner part of your legs. But what to choose? Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Video taken from the channel: Louis Lemar . Now it’s time to train chest and back. Day 3 Wednesday. The key is to force those muscles to work harder with concentrated reps. Superset #2 is a chest press and a bent over row. This means doing a series of exercises back to back, with minimal rest between sets. You start by leaning forward with a slight arch in your lower back. And you can actually do the workout along with me. Stand at arm's length from the pulley using a split stance and bend over. However, with dumbbells, you have to have more balance and control. Chances are, you will use the same pair of dumbbells for both exercises (although it's common to row slightly more than what you chest press ). Position your thumbs around the handle, palms flat against the inner plate. I like this pairing because both sets of dumbbells are already conveniently there! You start by leaning forward with a slight arch in your lower back. Join today and unleash the power of BodyFit! Start out like you’re doing a regular dumbbell press but have your palms facing each other. Day 2 Tuesday. By The Editors of Women’s Health. Dec 12, 2012 Beth Bischoff. The Dumbbell Row is another classic heavy movement that will help you put mass on your back. Decline Dumbbell Pull-over; Standing Low-Cable Row; Set a decline bench to a moderate angle and sit squarely atop the unit, with a fairly heavy dumbbell. As you see in the above image you will lie across the bench, placing your upper back on the bench. Or rather, how hard you force your muscles to work. If you’d like to go through an entire dumbbell workout routine that you can do at home, read my post: Muscle Building Workout at Home with Dumbbells. BodyFit is your solution to all things fitness. You need one last exercise to finish off your lats and mid-back muscles with a monster pump. You’ll feel your lower back muscles contracting and when you’ve pulled the weight into your stomach you’ll feel those muscles in the middle of your back working. 4 Supersets to Grow Your Back to Colossal Proportions This workout is a series of 4 supersets, each with 3 exercises. Week 4: 3 Sets, 6 Barbell Incline Rows, 8 Incline Dumbbell Rows, 20 Incline Band Pull Aparts. workout correctly the first time, every time. Squeeze your lats hard for a full count at the top. How to: Start with your left knee on a bench or chair, and your right leg extended behind you.Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a).Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b).Slowly lower it back down and repeat (c).Then switch sides. The same goes for barbell rows vs. dumbbell bent-over rows with dumbbells. Dumbbell upright row: Hold the … Single medium dumbbell (I’m switching between a 10-lb weight and an 8-lb weight) In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. Bring the dumbbell up to the collar bone by lifting through the elbows as you stand up. These two cable moves will increase the workload on your triceps because they must control the weight on the way up as well as the way down. Sit back and with your chest up, pull that handle towards your bellybutton. I’m not saying they’re better. From the floor, pull the dumbbell up while keeping your elbow close to your side (don’t let your arm flare out). Superset 4. As it becomes increasingly difficult, that's when it's time to introduce a slight rocking motion. Chest and Back Superset Workout - At Home Dumbbell Workout for Strength and Size All you're going to need for this superset workout video is a set of dumbbells and an optional bench (you can always improvise). You’ll feel your lat muscles come contracting too. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Workout B Chest / Shoulders / Biceps. Watch Queue Queue You also want to get a good squeeze at the top of the movement. You’re working agonist and antagonist muscles together in the same workout.If you’d like to see a gym workout you can do using this method, read my post: Push-Pul-Legs Workout: 6-Day Routine for Mass and Strength Gains. Keep your elbows close to your sides. For me, whenever I’m stuck in a training rut or in need of an absolutely killer pump, I always go back to Arnold’s Chest/Back template. Superset 1: Dumbbell Row and Dumbbell Bench Press For this set, you'll need a pair of moderately heavy weights (roughly half of what you would use for a dumbbell deadlift) and a flat bench . Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. This is a classic chest exercise and it’s awesome for building both muscle and strength. Supersets, or performing sets of two different exercises back to back, could be the oldest of strength training techniques. We're not just ending the set when the going gets tough; we're going to introduce a bit of body English to extend the set. It's also easy to use a bit of momentum when fatigue starts to kick in. This being the case. **Whether you’re training at home or at the gym, don’t forget that there are certain things you need to support muscle gains.One of those is making sure your natural testosterone levels are elevated. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. I just want to encourage you that you can indeed build muscle and get into awesome shape training at home. A1) Chest-supported row x 10 reps A2) TRX inverted row x 10 reps A3) Facepulls x 10 reps. 3. You can even hold it there for a couple of seconds. So let's find a way to goose it and create a finishing move for back day that'll ensure you've literally exhausted every last muscle fiber. Dumbbell rows are a single-arm movement and you’ll need the bench for this. Immediately head over to the lower cable; you should have already attached a medium-grip handle. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. There’s no greater muscle-building exercise for building your back than bent-over rows. Grab a fairly … This workout is based on the push-pull training method. Back superset. Superset 2 – Incline Dumbbell Press with Bent Over Rows Our second superset will hammer your upper-chest and again focus on building width and thickness in your upper/middle back with bent over barbell rows. Show Description. Day 5 Friday. Rest 30 seconds after each round and 1 min once you finished the last set. But since you've probably done them dozens and dozens of times before, why not find a variation you've likely never tried? Once you’re finished, you can repeat the circuit. Here are 3 more tips on how you can make your workouts at home more effective. Some variation of the straight-arm pull-down is on tap, but that's nothing extraordinary. The difference is you’re using an underhand grip. (Yeah, Arnold was right!) Workout B Chest / Shoulders / Biceps. + Pullovers done on a flat bench work both the chest and lats, though over different portions of the arc. Don't risk doing a workout improperly! Do the moves of each superset back-to-back with no rest in between, and take 60 to 90 seconds of rest between supersets. Dumbbells also give you a greater range of motion for chest and back exercises. 1 You’re also going to get some tips for each exercise on how to make your workout at home more intense and really force your muscles to do the work. Keep your knees bent so that you're better able to maintain your balance as your center of gravity changes during the pull. Keep the reps slow and focus on flexing your triceps as hard as possible as you straighten your arms to recruit even more triceps muscle fibres. The dumbbells also will force you to stabilize the weights and make your muscles work individually. And here is where I share that experience with you so that you can continue pushing yourself and becoming the best version of yourself each day! Already have a Bodybuilding.com account with BodyFit? Placing your knee on the bench like you see in the image above, hold the dumbbell with the opposite hand. Here's how the superset works: Your Monster Back Superset. To get the monster pump we're looking for, let's add on a slightly higher-rep rowing motion. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Pause, then return to the start position. Watch Queue Queue. Conventional wisdom dictates that you do a single-joint movement after all of those heavy multijoint exercises, but there aren't a lot of choices when it comes to back day. They also help bring out your chest muscles. Grasp the weights in conjunction and then slowly bring them out to the sides. And you can easily do this workout at home, or really anywhere. 1. Rest 60 second between rounds. The standing low-cable row is a great choice. Your goal here is to force the muscles to work harder even if you’re using lighter weights. Be sure to read about my top recommended natural testosterone booster here. Once you finish the routine, rest about a minute and repeat the circuit. While that's a great way to hit your lats in a slightly different manner, let's not stop there. Superset these two back exercises for a monster pump! It's back day and, so far, it's one of your best workouts ever. Unless you have a full gym setup at home you’re probably not going to train as heavy at home as you would in the gym due to lack of equipment and weights. more exercises. **Be sure to check out all of the premium training programs and more here at The Muscle Program Shop. This forces your chest muscles to work harder. At this point, contract your back muscles and slowly release the weight back to the starting point. Drop the handle and feel that pump! Keep the dumbbell close to the body the whole time…elbows lead the way! Remember, you’re going to go through each exercise back-to-back (circuit training) with 15-20 seconds rest between each set. Back & Shoulders Dumbbell Workout (Supersets ) Superset 1: Single Arm Row Single Arm Arnold Press. This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. For a great finishing move, use a decline benchânow that's the arc you want. Superset 3. You can watch this to see exactly how I do the chest and back exercises. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. Superset 4 Wide Grip Lat Pulldown & Upright Row. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range (s): The Muscle Program is compensated for referring traffic and business to these companies. Do two more supersets like this, and we guarantee you that monster pump we promised at the beginning. Cardio. Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. As you pull the weight up and over our chest, make sure you’re forcing your chest muscles to pull the weight. Quickly read through our step-by-step directions to ensure you're doing each Filming cred to @martinbugajfitness. Reverse the motion by pulling through your lats, raising the weight to a position in which your arms are perpendicular to the floor. Allow the weight to descend in an arc behind your head, keeping your arms locked in the slightly bent position. Already have a Bodybuilding account with BodyFit? The Muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce, and other sites. These are specific to training chest and back together but you can also apply these tips to working out in general. When performing the exercise, take your time lowering the weight, then push the weight back up with as much force as possible while … Workout A Thighs / Back / Triceps . FINISHER: alternate between 30 sec of each exercise for 2 minutes. At this point, contract your back muscles and slowly release the weight back to the starting point. The key with the dumbbell press is to get a deeper stretch at the bottom than you would with a barbell. Avoid injury and keep your form in check Don't worry about how much you're lifting; at this point in your workout, you're training by feel. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. The Muscle Program is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Since you’re training at home you may not go as heavy as you would in a gym. should be done before you give it a shot. This video is unavailable. Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. We then move onto our HIIT superset work. Superset 1, Exercise 2: Dumbbell Skull Crusher to Bent-Leg Sit-Up Lie flat on your back on a yoga mat, holding a dumbbell with both hands at your chest. Superset 3 – Dumbbell Flyes supersetted with Seated Cable Rows The first two supersets of this chest-back combo focused on the basic exercises which are the real mass builders. Take a pair of dumbbells and go to the bench. In a strong motion, pull the handle into your midsection, squeezing your lats momentarily and then letting the weight pull your arms back to full extension. Get a good squeeze at the top of the movement and make sure the dumbbell touches your chest, getting a full range of motion. It’s what every back workout should start with. It truly is one of my favorite workouts to perform and it includes a little bit of everything. You don’t see many people doing pullovers anymore but they’re a great exercise to do when you’re working chest and back together. Press back up but don’t lock out your arms. All rights reserved. As with all free-weight back exercises, maintain a slightly arched back and never allow it to round. Just attach a close- or moderate-grip handle to the low pulley. Lead off with this lower-body superset. You just crushed the bulk of your back workout, but you need something special to finish it off. Keep moving throughout your workout. HOW TO PERFORM IT: Grasping a dumbbell in each hand with your feet shoulder-width separate, maintain your back straight as you lean forward to become slightly bent over. Workout A Thighs / Back / Triceps. You have to control the rate of the descent because you can easily overstretch your shoulder joints. Extend your arms all the way out and flex your pecs. All you need is a bench and a pair of dumbbells. Superset 2 Seated Overhead Press & Chin Up. Don’t let the knees cave in. Maintain your arms slightly bent and pull the elbows out behind. View our enormous library of workout photos and see exactly how each exercise As you press back up this is where you’ll really feel your quads and inner legs working. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Dumbbell Romanian Deadlift. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. Supersets are a great way to maximize your results and minimize the time you spend waiting around in between sets. Set a decline bench to a moderate angle and sit squarely atop the unit, with a fairly heavy dumbbell. The result, an efficient muscle building superset workout. The workout you’re going to do is based on circuit training. Then squat down until he dumbbell almost touches the ground. SUPERSET 3: Dumbbell Calf Raises. Maintain a flat back and avoid sagging hips as you perform your push up. Since you're supersettingâthat is, doing two exercises back-to-back with no rest in betweenâit should be a fairly simple row in which you can pound out the reps, even when your lats are begging to quit. You've done your heavy bent-over rows, T-bar rows, and weighted pull-ups, putting up record weights and even pulling out an extra rep or two. Home workouts can be just as good as going to the gym. When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). This is an exercise you really want to contract your pecs at the top of the movement. Are you ready for a chest and back workout that you can do at home? Do 5 rounds with no rest between exercises. Position your thumbs around the handle, palms flat against the inner plate. This is an area often neglected. Unfortunately, they also hold the dubious honor of being among the most frequently misunderstood and misapplied methods, right next to partial reps, cheat reps, and the "it's all you bro" forced rep extravaganza. I know first-hand how weight training and being in the gym has shaped my life in more way than one. Day 4 Thursday . Superset 2: Bent Over Row Single Arm Delt Row. Up for the challenge? … back & Shoulders: 40mins weights training workout first-hand how weight training and being in image. 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