David, thank you for all of your info here. This workout takes about 40 min to do when you add up three sets and 90 sec rests. The 30-Minute Dumbbell Biceps Workout: How It Works. I sure hated to start over from the beginning, but I took my time and I’m back to where I left off in February. David, how much time between sets and different exercised is recommended?? I’m a strong guy with many years gym experience who looks to get maximum benefit from every visit to the gym. You think I could still use your routine to get stronger and then do cardio on the other days? Like how much to add after reaching 12 reps. Hi mate. (1) Since I would like to put extra work into building broad shoulders, how would I modify this program to do such? I want to put on weight so I’m using the above dumbbell routine, slightly modified. One Arm Dumbbell Row (if no bench, use a chair) 4. I was thinking to add the Shrugs to day A and the raises to day B, do you think that would make sense or should I reverse it? I really like training i find it fun lol but i dont want to over train so is it possible if i could do 3 workout a and 2 workout b for one week then the following week i train 3 workout b and 2 workout a? Yep you can do a “double front rack dumbbell squat” using two dumbbells 2. You can always do one more set of the leg exercises. Our chest consists of two major muscle groups. Also my diet is going well and i would like to know if i can skip the lying delt raise since i don’t have a bench in the house and its winter time here and doing them standing up might put my balance off, is there an alternative or can i just skip it? Protein powder can always help too. One question though. I am going to start doing this workout but I don’t know if it is enough. A back and bicep workout for mass is not just about heavy lifting and endurance. Neither of those exercises are too intense so just do them at the end of the workouts. Should it be an improvement over how I was doing them, It depends how long you’re resting in between exercises. will I see the progress if I give it time? The only thing I don’t have is a pull up bar, can I skip this step or any alternatives? Perhaps fewer reps? haha I guess I just have to continue lifting and get ripped though it would be really difficult gaining weight. This is actually a very aggressive progression. Just get the diet on point too. really helpful, i only have dumbbells at home and doesn’t have much space so it really works. That says a lot when you stand behind your words. It is advisable for someone over 60, or is it counterproductive due to body change that comes if age . what are you thoughts on creatine supplements? i am doing this routine for month and i cant see any results. The rest is necessary. I advocate full body training. What if my dumbbells are in kg’s, how do i progress with the weight. In this article, I’ll go through the best dumbbell bicep workout that targets each part of your biceps, so you add the muscle mass you want to your arms.. How much weight do you expect me to gain, and will it be in muscle mass or other mass? I’ll experiment with some weights until I find one that gets me stopping around 40-60 seconds then work from there. The arm muscles are divided into 4 muscles: Biceps muscle (biceps). While doing dumbbell rows, I can do a set of 10 reps with 15 kilos quite easily, but I can barely do the same with 12.5 kilos using left arm. You’re going to roll up your sleeves and flex your biceps, inviting onlookers to your own personal “gun show.”. Hi David. And if you’re not gaining weight after a month or so then add in some more carbs to your diet. And how much food should I eat to get gains? I have been training for a year now but now i have dumbells at home so i can stick to a proper routine on a strict basis. It’s that simple. Dumbbell Hammer Curl with Dumbbell Overhead Extension. would you recommend any supplements to aid the workout and weight gain? Thank you very much, this will work great. The following exercises will touch on all of these muscle-building approaches. Thanks. and start again at 8 reps the next day you do that workout – If you fail to get the target reps for all 3 sets anywhere along the way – go back to 8 reps (if you fail at 8 reps – drop the weight by 5 lbs.) I need help and want to be looking my best. I’ve been reading on how a low carb diet is recommended to achieve that goal. Dumbbell Bench Press (if no bench, do it on the floor – or  do a Push Up) 3. | On Reddit, Exposed: Discover The Regimen Exercises That Transformed Me from Being Fat to Being Very Fit – SkinnyAbbey, How to Be More Masculine (5 “Alpha Male” Traits), Bodybuilding Sleep: How to Maximize Muscle Growth While You Snooze, How to Talk to Girls: 9 Tips to Get Her HOOKED, How to Bulk up Fast (10 Keys to Boost Growth), How to Be More Confident in Yourself (9 Proven Hacks). You need at least one full day of rest in between workouts. I love the simplicity of it. 1) Neutral Grip Close Grip DB Press The first movement of this workout is going to be the close grip dumbbell press. I love this program, I want to add Dumbbell Shrugs and Dumbbelll Calf raises. I’m mostly skinny from my waist bc my hip bones pop out and my arms are skinny. Would it be alright if I did workout A and B with no rest day in between? I do it 6 days a week and 45 min to 1 hr a day. AMRAP in 21 Minutes: 3 Handstand Push-Ups; 6 Renegade Rows (75/50 lb) 9 Single Arm Dumbbell Snatches (75/50 lb) 12 Dumbbell Overhead Lunges (75/50 lb) 15 Floor Press (75/50lb) 400 meter Run; This is a long, hard workout that will leave your arms pumping and your lungs breathing heavy. May i know the difference in approach? Don’t sweat taking 2 days off sometimes, just be as consistent as you can. Or for example the goblet squat with 10kg and the lateral side raise with 6kg? Thanks! Hello David. 2. Hey, I’ve been doing this routine for 2 weeks now and am really enjoying it. Just go with dumbbells for now, man. Another one of the best trap workouts for mass, barbell shrugs target the upper trap muscles, thereby improving upon shoulder movement and strength. Im 15jears old and weights 60kg.Thanks. Also forgot to add that I’m doing the P90X Abs workout 3 times a week. If you have barbells and want to substitute some of the exercises you see above for things like the barbell movements you mentioned, that is acceptable. Thinking about starting this routine. I recommend that you follow the PDF version, it’s more up to date with my current beliefs (in terms of resting, and sets/reps for different exercises). Sit on a bench, lean forward and grab a dumbbell with your right hand with an underhand grip. How can I keep the muscle mass? Just make sure your form is on point given your injuries. . ( if it ever become useless ? im a smoker, 80kg, 1.72m. Hey David, I started this program a few months ago and have seen some progress. Hundreds of exercises in this app covering all major muscle groups, your shoulders, arms, chest, back, abs, legs, etc. When someone asks you to make a muscle, chances are you don’t flex your traps or rise onto your toes to show off your calves. Thank you! Hi David, Could you share with us a routine for abs with dumbbells? Do they work? If you use this diet with the dumbbell bulking routine, I guarantee you’ll see fast results. I’ve been doing the dumbbell program for about 4 months. I’m very skinny and my arms are like spaghetti. But make sure you’re getting at least .75 grams per pound of bodyweight (I’m feeling lazy, can’t convert to kg right now). I have a fast metabolism, I’ve been consuming much more food than I used to , but working out is pretty much important too. Hey David do I eat less on the days I don’t work out and eat more on the days I do for this schedule? I know you mentioned in response to some comments that between the two workouts (A, B) that you’re getting a full body workout. Dumbbell Arm Workout For Mass – Top 6 Exercises For Muscle Growth In this article you’ll find a dumbbell arm workout, designed to blow your arms up in size whilst building a little strength, too. Truly admire your insight into body fitness. My elbows seem to experience pain whenever i do a repetition. Just started doing this workout. That will enable you to train every … I’m following instructions for a change and it’s working. If I want to bulk, am I not right in thinking I should aim for heavier weight with lower reps? Your information has been successfully processed! 14% bf to about 15.5% so much of it has been muscle. Can I merge both dumbell and barbell routine together??? Just letting you know I really respect guys like you so thanks for the routine! Otherwise 2 would be good. Plus the added stabilization has benefits too. will some mass gainers help me ? Yo David. Do it every other time if you really want to do it. I am in the Army, so I am forced into a pretty intense weekly cardio routine (three to five 30-50 minute runs per week). Hey David this would help me allot if you could tell me what I need to do because I am a very skinny guy 17 years of age and I also have a condition called Pectus excavatum and Mild kind and is there anything I could add on to help cover the hole up? So, you want to know what the dumbbell exercises for triceps: Triceps muscle is the only muscle in the back of the upper arm, where the upper arm bone is connected to the scapula bone. thanks. Stronger arms will have a significant impact on your gymnastic and weightlifting skills, as well as help with improving pull ups and dumbbell work. What type of sit would you recommend that would give me an equivalent workout to hanging leg raises? The same can be said for dumbbell chest workouts and dumbbell back and arm exercises. Yes, do all sets of one exercise before doing the next. For the past 7 months, I created my own type of workout; Monday and Friday I will do 4 sets of push-up (200 total), 4 sets of crunches (300 total), and resistance bands workout, along with a 3 mile run. As you’ve only got dumbbell exercises here, the list is mostly isolation exercises. Also, with the PDF version you don’t increase reps, only the weight. 2) Yes, keep doing the lighter weight until your other arm catches up. I’m loving the dumbbell routine! however, i have questions. Can I still do the exercise routine? This had greater magnitude compared to the other sores I get but now its gone. thinking of sticking on to it. Grab a pair of weights and start cranking out those reps. Hey David, just wanted to say thank you for developing this routine. I’d suggest 3 months minimum (for this routine and any other routine you use). However, i have a question with regards to progressive overloading. There’s just a few things I was wondering about. It just seems like I would be over training. Hi I’m 16, 6,1 180 pounds I want to start this exercise, I want to know will I get ABS if I eat more food while doing these exercises and also gain muscle also what size weight should I start with. Hi David. Hey David I’ve never lifted weights and am about 240 lbs, 5′ 8″, 25. And then you also want to do this routine and progress to heavier weights. And I would suggest you eat EVEN more. Hi David Please suggest me a diet plan ?im little fatty almost 67 kg lol, Hi Ambs, you just need to eat less total calories every day. There’s certainly been no shortage of arm-enhancing workouts over the years. I know nothing of quality diet – I’m about to start your dumbbell program above (all I have are these and no bench either). Hi David, I have from you two PDF’s called “Beginner Bulking Routine”. These arm workouts will strengthen and improve your body within a CrossFit context. Don’t want to put the weight I lost back on but want to gain muscle. Hi David I have done 2 days of these workouts so far and i already feel some soreness in my muscles and it must mean im working them out well with heavy weights! Keeping your upper arms at your sides, bend at the elbow, lifting the barbell up. Thanks a lot for the advice David, Keep up the Great Work! Also, how much bulk can I get with this kind of program? or possibly two off? Thank you in advance. No, you should rest one full day in between the A and B workouts. I just want to know what protein i should use to gain muscle quicker and how much i should be taking? If you’re trying to cut fat, then you’re diet is going to be responsible for how quickly you make progress. 1. You can’t “spot reduce” fat my man, it will come off of your whole body together. I was just wondering if you’re able to help me set up a routine? I’ve enjoyed your routine and find it a relief from the huge amount of cardio I’d been doing over the last year and a half, losing 75 lbs. Hey Simon – 3 sets, the same as the other exercises. 5 killer arm workouts. i hv question. Also, are their alternatives to the pull up and hanging leg raises? You can begin by adding weight each session and keeping it at 8 reps until you max out like that AND then switch over to also adding reps. I lost weight – 220 to 175, im 6’1″ and 40 years old. Yo Andrew, read through the routine again. So my question is why after I workout my muscles look bigger with veins popping out, but then 10 minutes later it all goes away? You will find the best Dumbbell Upper Chest Workout Plan for mass and strength. — Moe. In my gym the dumbells only go up to 10 kgs but luckily there is a cable home gym type apparatus where lots of exercises are possible. Over the last 6 months I have been doing the same routine, and in the previous 3 I couldn’t see any progress. Any alternative workouts for the pull up exercises? Also, your muscles won’t get “used to” any routine – stick with it for as long as you’re getting stronger or until you get really bored with it. Good stuff! Trying to figure out ways to get around using a rack but not sure if it’s possible. My aim is muscle building. Just keep trying to push the weights you’re lifting. I’m 10 stone and 6foot. at your home or hotel gym) or simply prefer to do a dumbbell only routine. Based on your expertise, is this workout medium or heavy. This is a great routine. I was wondering if you could answer two questions that came to mind as I started working out. I’m 5’10” and 151 lbs. i just want to ask how much is the weight in kilograms of the dumbbells that is suitable for me? Not only are we using the cable row machine to lie down on and create a horizontal curl, but we also apply an extended range of motion. This routine – or any other proven weightlifting routine for that matter – will work well! Isn’t 5 days apart for each workout too far apart? A few additional light warm up sets for the first 3-4 movements should be enough. No it’s full body you need to rest at least one day in between sessions. That should indicate I must be trading out my fat (about 16% right now) for muscle. Or should I do: Mon: Workout A Tues:Rest Wed: Workout B Thu: Rest: Fri: Workout A Sat: Rest Sun: Rest Rotating the workout each week. I’m 5 foot 8′ and at 134 lbs, 13Percent BF,I started bulking today , what weight should i bulk up to and is this program good for that? This 15-Minute Arm Workout Is Designed to Build Muscle, Fast. I wouldn’t worry about changing anything until that happens. This routine would be my suggestion. The shoulder muscles When talking about training shoulders, this usually means the deltoids (delts). Join Chris Heria as he shows you how to get a bigger Arms with just Dumbbells. I think a bodyweight routine like this one would be better for someone that young: https://www.howtobeast.com/build-muscle-with-this-bodyweight-bulking-routine/. Break intervals? Is there a way I can loose the belly fat, gain muscle, and not loose a lot of weight? Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. Is this the best place to post questions? and do you recommend only doing 3 sets, or can I push for 4 or 5 sets for each exercise?Thanks. So, for you, I’d say either right before school or right after it. I’ve managed to gain 5 Kg with this workout! Hey! Follow it to a T. If anything, do the workouts every other day (instead of just 3 days per week). A very fast effective dumbbell workout as it strengthens your arm quickly. Hi David, I was wondering if I could do this routine on Mondays and Thursdays only and which exercises can I add to make it for effective for a person training only twice per week as I have a tight schedule. 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