How To Have Amazing Workouts With Only Dumbbells

One of the most useful pieces of gym equipment you’ll ever use is the classic dumbbell.

There’s so much you can do with a pair of 20lbs dumbbells, it’s kinda crazy to think about it.

You can do rows, curls, shoulder press, chest press, tricep extensions, squats, deadlifts, and a whole lot more.

You can train your forearms, tibialis (tibi-what?), and even your neck with just a dumbbell.

So if you don’t have a gym membership or a full home gym, no need to worry…

I got you covered.

Here’s what we’re gonna do:

Day 1: Push Day
Bench Press or Floor Press: 2 sets of AMRAP
Seated or Standing Shoulder Press: 2 sets of AMRAP
Chest Flys: 1 set of AMRAP
Overhead Tricep Extensions: 1 set of AMRAP
Standing Lateral Raises: 1 set of AMRAP

Day 2: Pull Day
Single Arm Rows: 4 sets of AMRAP
Standing Shrugs: 2 sets of AMRAP
Facepulls: 1 set of AMRAP
Supinating Bicep Curls: 1 set of AMRAP

Day 3: Leg Day
Goblet Squats: 3 sets of AMRAP
Romanian Deadlifts: 3 sets of AMRAP
Standing Calf Raises: 1 set of AMRAP

Now if you’re wondering what in the world AMRAP is…

I was in the same boat when I first got started.

It simply means ‘As Many Reps As Possible’ but there’s a very important thing to note here:

You only want to do as many reps as you can with great technique, because forcing reps with bad form is a one-way ticket to Painsville.

And we are training to improve our bodies, not break them.

So just keep that in mind.

This is something I had to learn after recovering from several easily-avoidable injuries, which is why I’m making such a big deal about using good technique.

Not sure how to do these exercises?