3 Best Dumbbell Home Workout Routine You Must Try

The 3 best dumbbell home workout routine is the best option for you if you have no time for germy gyms, too much study pressure, odd  office hours, busy work schedule, and the likes.

At the same time, you need to lose fat, lose weight, stay fit, increase your metabolism, want to feel energetic throughout the day, right?

Well, in such a case, you need the best dumbbell home workout routine. To avoid germy gyms and to save more time, people are turning to home workout.

For the best dumbbell home workout routine, you need just two pair of dumbbells to begin with. The first pair of dumbbell should be 0.5 to 1 kg each; the second pair should be anywhere between 2 to 3 kg each.

After about 12 weeks, if you feel you need to increase the dumbbell weight, you can get 5 kg each dumbbell. Why 12 weeks? Why not before? Because for any dumbbell home workout routine to show positive results on your body would take 10 to 12 weeks, though little results here and there in the body can be felt by you after about 7 days of your start of the routine.

And what do you need to do to get positive results? You have to follow the best dumbbell home workout routine earnestly; no cheating, no excuses.

For women, do not do cardio on the first 3 days of your period. You can resume cardio on the 4th day. If you face problems like unbearable pain, cramps and heavy flow, then resume cardio after the period completes… that means, from the 5th or 6th day whichever.

Given below are 3 best dumbbell home workout routine. Do strength training on Mondays, Wednesdays and Fridays; do cardio on Tuesdays and Thursdays. Saturdays and Sundays should be rest days to allow muscle repair.

best dumbbell home wokout routine seated bent over rear delt raise

 

Now the choice is yours which routine you would follow for 12 weeks. PLEASE DO NOT MAKE A COCKTAIL OF ALL THE 3 BEST DUMBBELL HOME WORKOUT ROUTINE.

You can watch videos related to each exercise on the Net.

While writing the routine, I will use reps x sets. For example, if I say 10 x 4, it means 10 reps, 4 sets.

Do 5-7 min each of warm up and cool down stretches. This is of utmost importance.

Best Dumbbell Home Workout Routine To Start #1

Strength Training on Mondays, Wednesdays, Fridays

Weighted Squat 12 x 3

Romanian Deadlift 12 x 3

Lying Chest Press 12 x 3

Lying Chest Fly 10 x 3

Seated/Standing Shoulder Press (Overhead Press) 12 x 3

Lateral Raise (Side Raise) 15 x 3

Bent Over Row 12 x 3

Standing Bicep Curl 12 x 3

Lying Tricep 10 x 3

Simple Ab Crunch 20 x 4

Cardio on Tuesdays and Thursdays

Jumping Jacks 20 x 4

Jog in Place 50 x 3

Alternating Standing Knee to Elbow 20 x 3

Alternative Front Lunge 20 x 3

Jumping Jacks 30 x 4

Jog in Place 50 x 3

Best Dumbbell Home Workout Routine To Start #2

Strength Training on Mondays

Weighted Squat 12 x 3

Lying Chest Press 12 x 3

One Arm Row 12 x 3 (each arm 12)

Standing Bicep Curl 12 x 3

Two Arm Overhead Tricep Extension 12 x 3

Floor Sit Ups 20 x 4

Strength Training on Wednesdays

Goblet Squat 12 x 3

Romanian Deadlift 12 x 3

Seated/Standing Shoulder (Overhead) Press 12 x 3

Shoulder Shrug 20 x 3

Standing Calf Raise 20 x 3

Floor Hip Raise (Hip Bridge) 20 x 4

Strength Training on Fridays

Alternating Front Lunges 15 x 3

Lying Chest Press 12 x 3

Bent Over Row 12 x 3

Standing Alternating Shoulder (Overhead) Press 10 x 3 (each arm 10)

Floor Leg Raise (Leg Up) 25-30 x 4

Cardio on Tuesdays and Thursdays

Jumping Jacks 20 x 4

Jog in Place 50 x 3

Alternating Standing Knee to Elbow 20 x 3

Alternative Front Lunge 20 x 3

Jumping Jacks 30 x 4

Jog in Place 50 x 3

Best Dumbbell Home Workout Routine To Start #3

In this third dumbbell workout routine that is a SUPERSET, things pep up a little bit. Supersets are for those who have, at some time or the other, had worked out in a gym for more than a year or so.

In supersets, do 2 exercises back to back (without any rest) till you finish one superset. After each superset, rest for 90 sec. Start with the second superset.

Well, as you read the routine, you will understand what I am trying to say.

Strength Training Supersets on Mondays, Wednesdays, Fridays

Superset #1

  1. Lying Chest Press 12 x 4
  2. Bent Over Row 12 x 4

Superset #2

  1. Squat to Overhead Press 15 x 5
  2. Romanian Deadlift 15 x 5

Superset #3

  1. Front Raise 12 x 3
  2. Standing Bicep Curl 12 x 3

Superset #4

  1. Seated Bent Over Rear Delt Raise 12 x 3
  2. Hammer Curl 12 x 3

Superset #5

  1. Shoulder Shrug 20 x 3
  2. Standing Calf Raise 20 x 3

Superset #6

  1. Reverse Crunch 20 x 4
  2. Russian Twist 20 x 4 (each side 20)

Cardio on Tuesdays and Thursdays

Jumping Jacks 20 x 4

Jog in Place 50 x 3

Alternating Standing Knee to Elbow 20 x 3

Alternative Front Lunge 20 x 3

Jumping Jacks 30 x 4

Jog in Place 50 x 3

Conclusion

Start with any one of the 3 best dumbbell home workout routine. There are hundreds of dumbbell home workouts available. You have to know and be sure which would work for you the best according to your goal. Make sure to do the exercises in the right form and posture. Wrong form and posture may result in injuries.

For Health and Fitness Consultation, Reach Us.

Add Comment

badge

Pin It on Pinterest

Shares
Share This