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You will need a set of dumbbells, a pull up bar (get one cheap on amazon here), and a weight bench (if you don’t have one, i offer modifications below). Bonus:download an updated & optimized version of this routine (with exercises, sets, reps, and rest times) so you can take it with you to the gym in a convenient 1-page pdf. Adding dumbbell weights to your workout routine is an excellent way to boost the amount of calories you burn, increase your muscle tone, promote bone density, and ramp up your metabolism. Dumbbell helps you to not only burn away your fat but also at the same time help to build up lean muscle. Also read- the killer abs workout- get shredded abs in just 2 months. 30 minutes upper body dumbbell workout-a perfect exercise regime with a dumbbell is designed using various exercises in conjunction with each other. The following workout is designed for those who only have access to a set of dumbbells. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. These supersets targeting biceps and triceps have 3 supersets clubbing two exercises one for (biceps and other for triceps) and a last single workout as a finisher. Superset: bicep dumbbell curl and tricep dumbbell kickback. Bicep dumbbell curl stand up straight with a dumbbell in each hand. Stand tall with a pair of dumbbells at your sides, your palms facing towards you (a). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers. Holding a pair of dumbbells by your sides, drop down into a press-up position and perform a burpee. As you begin to stand up from the burpee, use the momentum to swing both of the dumbbells between. How to bulk up your lower triceps. Your triceps are actually three different muscles — the long head, the medial head and the lateral head. The medial head on the inside of your arm runs the lowest of the three. The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. This is one of the most effective ways to. A crucial player in any dumbbell bicep workout. According to a paper from the journal of sports science and medicine, the incline dumbbell curl elicits a relatively high neuromuscular activation of the biceps throughout each phase of the curl. Superset, pulsing goblet squats with dumbbell (heels elevated): 1 warm-up set of 15, 3 x 12-15 reps *for both of these exercises make sure to not go all the way up! (this will help keep constant tension throughout the whole set) leg extensions: 1 warm-up set of 12, 3 x 10-12 superset, standing butt blaster machine: 1 warm-up set of 12, 3 x 12. Bulking up requires a combination of excess calorie consumption and some serious muscle-building work, and lifting a fairly light set of dumbbells, no matter which exercises you do, are not really going to cut it. You can bulk up just by eating 3000 calories or more per day, for example, but you are not going to build any muscle mass doing this 
 

I think the first thing that people tend to think and expect from the program is that they should eat more than they actually want. It’s true that you should eat more than you’re burning off, in some cases you should eat 10% above what’s burned off, or you should eat 5% under what you are burning off – that’s just human nature, bulk up workout with dumbbells. However, you should not be overly concerned with your weight and your metabolism at this point, we’re focusing on making those gains – the last thing we want to do is give ourselves an excuse to not progress. 
 
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