Dumbbell Workout Routine

There is a myth, that with dumbbell only exercises for the arms can be done. In fact, most of the exercises can be done using the dumbbells. One must not have a membership to a fancy gym to work out. With a pair of dumbbells and a dumbbell workout routine, you should be able to derive the maximum benefits. Most of the machine exercises can also be performed using dumbbells. Research has proved that free weights are better in working out the muscles, as compared to machine weights. Free weights include the barbells with or without weights and dumbbells. Dumbbells and barbells force you to control the weight, which is not the case with machine weights. The other advantage is that with free weights you are forced to use smaller stabilizer muscles, when you are exercising whereas with the machine workout, the machine balances the weight for you.

Workout Routine with Dumbbells

There are a number of dumbbell exercises, which can be made a part of the dumbbell workout routine. There is not a specific beginner dumbbell workout routine, a beginner can do most of the exercises, but he will have to use less weights and also the number of repetitions should be less as compared to a pro at exercises. Before we see a dumbbell workout routine, let's see what are the exercises, which can be a part of the dumbbell workout routine.

When we are designing a dumbbell workout routines for women, exercises for legs and buttocks form an important part of this routine. The thigh exercises will target the upper, lower, inner thigh muscles along with the calf muscles. On the other hand, the exercises for the buttocks will target the gluteal muscles. Some of the dumbbell exercises for women, with the number of repetitions are as follows:

• Squats 2 sets of 15 repetitions each
• Stationary Lunges 2 sets of 15 repetitions each
• Toe Raises 2 sets of 15 repetitions each
• Dead Lift 2 sets of 15 repetitions each
• Stationary Lunges on steps 2 sets of 15 repetitions each

Now that we have seen, which exercises for the legs and buttocks, let's see exercises, which can be made a part of the dumbbell workout routine for arms. These exercises definitely become a part of the dumbbell workout routines for men.

• Alternated Bicep Curls 2 sets of 15 repetitions each
• Single Arm Triceps Extensions 2 sets of 15 repetitions each
• Both Arm Triceps Extension 2 sets of 15 repetitions each
• Wrist Curls with Palms Up 2 sets of 15 repetitions each
• Hammer Curls 2 sets of 15 repetitions each

It is time to see the exercises, which can be used pectorals, shoulders and back exercises in the dumbbell workout routine.

• Dumbbell Bench Press 2 sets of 15 repetitions each
• Shoulder Press 2 sets of 15 repetitions each
• Upright Rowing 2 sets of 15 repetitions each
• Lateral Raises 2 sets of 15 repetitions each
• Dumbbell Fly 2 sets of 15 repetitions each
• Dumbbell Shrugs 2 sets of 15 repetitions each

The only body part, which will remain are the abdominals. The exercises, which can be made to be a part of the dumbbell workout routine are dumbbell crunches and dumbbell oblique crunch. Dumbbell side bends can also be used to train the oblique muscles.

Sample Dumbbell Workout Routine
You can start off your warm up with skipping the rope for 5 minutes. It can also be alternated with jogging on the spot for 5 minutes. Start off with squats and do 2 sets of them. Follow them up with 1 minute of jumping jacks. Then comes 2 sets of stationary lunges. Do not rest and do 2 sets of alternated bicep curls. Immediately do the lateral raises. Now is the time to do some cardiovascular exercises. You may want to do jumping jacks and jumping twists together for a minute. Before you do the abdomen exercises, do 2 sets of dumbbell shrugs. You may choose either of the abdominal exercises to end your dumbbell workout routine.

When you are designing your dumbbell workout routine, you will have to take care that you workout all the body parts in that routine. This will help you to reach your goal faster. Using permutation and combination of the exercises mentioned above, you will be able to make various dumbbell workout routines for yourself. Happy working out with the dumbbells.