1. Bench press with dumbbells, barbell or machine (chest)
2. Dumbbell side lateral raise (shoulders)
3. One arm dumbbell row or lat machine pull down (upper back)
4. Dumbbell extension behind head (triceps)
5. Dumbbell Bicep curl (biceps)
6. Leg extension or lunge (thighs)
7. Standing calf raise (calves)
8. Lying leg curl (hamstrings)
9. Crunches (abs)
These exercises are just suggestions. Feel free to substitute any of these exercises for any others you find in the "Top 5" list. If you're just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs, where you can go up to 20-25 reps. Rest one minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days. Stay with this routine for at least your first three months of training. After three to six months, you'll want to add exercises and move up to a split routine.
Was this article helpful?
The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.