Using Adjustable Dumbbells in a Home Gym Workout
With the release of adjustable dumbbells, almost anyone can get a good mass-building workout staying at home, in a very small space. Such dumbbells would cost you much less than what you would spend on a whole set of fixed dumbbells. Once you have your heavy-duty adjustables and a solid adjustable weight bench, your home-gym setup is there whenever you need it. With your adjustable dumbbells conveniently placed on their support base or stand, let’s talk about pure free-weight training, the kind that gives great results!
Some of the Best Adjustable Dumbbell Sets Reviewed
From category: Dumbbell Reviews
Full-Body Dumbbell Workout
Can you really build muscle mass with only dumbbells and a weight bench? Absolutely yes.
A pair of adjustable dumbbells such as Power-Pak 445, provides you with a sufficient load to work your muscle groups strongly. Here is an example of a training routine showing how you can train your whole body with adjustable dumbbells and a weight bench:
- Quadriceps: Lunges or squats 2 x 10-15
- Hamstrings: Stiff-legged deadlifts 2 x 8-12
- Calves: Single-leg calf raises 2 x 12-15
- Pectorals: Dumbbell bench press 2 x 8-10 Incline flyes 1 x 8-10
- Back: Bent-over rowing, one arm at a time 2 x 8-10 Pullovers 1 x 8-10
- Deltoids: Over-head press 2 x 8-10 Lateral raises 1 x 8-10
- Triceps: Lying extensions 1 x 8-10 Over-head extensions 1 x 8-10
- Biceps: Seated curls 1 x 8-10 Concentration curls 1 x 8-10
- Abdominals (optional): Hip curl supine 1 x max. Full crunch 1 x 10-15
Possible dumbbell split routines to do at home
Full-body workouts to perform at home are not the ideal kind of training. However, you can make your home-gym workout a more intense session to fit your current workout. For example, if you are following a split routine and do not feel like going to the gym, you can take shelter in your home mini-gym and train only those muscle groups that you had planned to do that day.
Let’s say it’s your day for doing deltoids and arms. While you’re in the middle of the traffic at five in the afternoon, conveniently skip your session at the gym, head home to your PowerBlock dumbbells and your weight bench and do the following exercises:
- Overhead press: 3 x 8-10
- Super-set: Lateral raise standing: 2 x 6-8
- Upright rowing: 2 x 6-8
- Bent-over lateral raises: 2 x 8-10
- Lying extensions: 3 x 8-10
- Overhead extensions: 2 x 8-10
- Kickback: 1 x 8-10
- Standing dumbbell curl: 3 x 8-10.
- Incline bench curls: 2 x 8-10.
- Concentration curls: 2 x 8-10.
It’s a heavy workout for deltoids and arms. You can do the same for each muscle group when you want to work out at home – or, I should say, when you don’t feel like going to the gym.
Although it is true that certain muscle groups require more rest, for example, the quadriceps, innovative exercises such as sissy squats with overload, the hack squat with dumbbells – holding the dumbbells behind your buttocks, heels on a plank while you squat – squatting with one leg at a time can afford a real workout. Innovations often turn a workout into one of the best you’ve done in a long time. This often happens when you have to do something different – and a home gym can determine those important differences.
One way to use your home gym equipment to progress with your training is to base your home training sessions on those carried out during the week at the gym. That way you would look forward to a change of scenery on specific days. For example, you could do full-body workouts at the gym on Tuesdays and Thursdays or a routine spread out over three or four days, then perform a special session at home on Sundays, training only those areas that need extra work.
Another possibility is to train the upper chest on Mondays, the lower body on Wednesdays then do a full-body workout at home on Friday with adjustable dumbbells and the weight bench. Alternating a split routine with sessions for the whole body is a fantastic option that helps avoid boredom and allows you to build muscle at the same time.
Why You Should Own an Adjustable Dumbbell Set
If you do not have a home mini-gym that includes a weight bench and adjustable dumbbells, you lose a great opportunity to avoid setbacks from missed gym workouts – not to mention keep your sanity – and maybe even your wife will want to begin training. Many people might prefer to start training at home before taking the plunge and joining a gym, so be prepared for the possibility that even your partner might become passionate about cast iron.
Sometimes, though, you don’t feel like facing a rack of dumbbells or a sweaty training bench that someone has just vacated
Yes, the commercial gyms can be motivating and vibrate with enthusiasm. Sometimes, though, you don’t feel like facing a rack of dumbbells or a sweaty training bench that someone has just vacated. That’s when your own mini-home-gym with its adjustable dumbbells and weight bench come into their own.