The Most Effective Full Body Workout You Can Do Without A Gym

[@BeastyJohnson69420]

I just bought a couple dumbbells the other day. This algorithm is getting pretty good lol Thank you for the video! I don’t have anyone in the real world I can’t talk to for advice or tips so I rely heavily on you for information. Keep up the good work E-Coach!

[@JaiJai-]

Your at the right place! know that your very lucky to have found this channel so early into your fitness journey. As was I, best of luck!

[@jadoonharis]

Same situation as yours brother. Stay motivated

[@danielkanewske8473]

Doc is the best in the business!

[@joegar47]

Keep watching the channel and you'll figure it all out 😊

[@gotlifez3558]

it is THE informationsource for workout, absolutely, dr. mike rocks in boss mode :3

[@timothyroy7132]

Two sets each superset Reps 10-20, until you slow down noticeably (that's how you judge before failure). No rest, unless your cardio/conditioning demands a short rest (30s say). 1:17 Superset 1- Tricep: Skull Crusher, Hamstring: SLDL 3:40 Superset 2- Delts: Upright Row, Glute: Split Squat (on a small platform if possible) 5:55 Superset 3- Bicep: Curl, Quad: Front Squat 8:20 Superset 4- Lats: Pullover, Chest: Flye 10:47 Superset 5- Chest: Pushups, Back: Row

[@casthedemon]

You should go to failure every set tho. Way more effective.

[@timothyroy7132]

@@casthedemon Check out the RP video on that - generally he recommends going a few reps before failure, as measured by slowing down. That's also what they do in this video. Of course, ain't no one saying there's no place for going to failure!

[@casthedemon]

@@timothyroy7132 I know that's what he says. I'm saying I disagree. All the scientific literature points to actually going to failure to be give the best results. By stopping short you're just robbing yourself of gains for no reason.

[@timothyroy7132]

@@casthedemon Fair enough! I wanted to give their advice to go with the video, but it's always good for people to get another perspective

[@casthedemon]

@@timothyroy7132 yeah. In fact, research shoes that going to failure is not only a massive improvement but going to failure even with lower weights and higher reps still produces hypertrophic gains.

[@davidbryce1985]

The cue to "let your ribcage expand" was the thing that just made me realize why I never get the pullover feel in my lats

[@geno5169]

I don’t have anyone to talk to with or rely on for help!! So I do look forward to vedio’s! I’ll be 56 in June! Imt trying to get in my best shape!!

[@Lengend-cu6ef]

How’s it going so far Geno?

[@JohnD-f2o]

Joe Weider body building book is a great place to start. It might still be in publication. Not sure. Joe Weidler trained Arnold . If your retired joining a gym is helpful. I find if I pay for something I'm more likely to do it. I had weights at home but could not get motivated to do any exercises. There was always too many distractions

[@TheRealMeanDean]

I've been pretending Dr. Mike is coaching/critiquing me while I work out. Really helps stay focused and doing each exercise not only right but the most effective way.

[@jacobschulenburg2663]

I do the same dude! I took out music and threw him in, my focus is brand new.

[@balrajsinghsandhu9135]

Same bro

[@jimbyrdiii1503]

No, you are NOT alone.

[@jeffreymeyer1191]

I followed one of your dumbbell leg workouts and then followed your principles to do a back and chest & arm work out over the next two days. Now every muscle in my body is sore. I’m older so I avoid pushing too hard and don’t get a great pump. But with your principles, I was able to get those awesome pumps I got in my younger days. In particular, I’ve found it valuable to learn about going slow during the eccentric, pausing at the bottom, concentrating on not only full ROM but stretching into it, and your definition of failure being simply not able to do the full movement rather than not being able to not able to eke out another rep. I wish I had these videos a few decades ago. I would’ve saved myself some injuries and benefitted from gains.

[@claybowman1242]

This is honestly a pretty good place to start 2-3x a week just learning a lot of solid bodybuilding exercises. Personally i started with a 5x5 program, it was heavy, I didnt run it or adapt to it well but i don't really regret it, i learned a lot. I might have been better off starting lighter and with more variety but who knows.

[@IAmWadih]

5x5 is one of the most overrated programs to start with. I started with it too. Quickly realized it was turning into volume hell and switched to starting strength, and then 5/3/1. Starting Strength is by far one of the better programs to start with as a complete noob.

[@jeremybuckets]

@@IAmWadih Honestly it doesn't really matter what program you start with as a noob. The *only* thing that matters in your first year of lifting is movement quality. Sets, reps, volume, exercise selection, who cares. Just develop extremely high quality movement and mind muscle connection for whatever you're doing. That will set you up for a lifetime of success in the gym.

[@IAmWadih]

@@jeremybuckets it definitely matters. Because a noob can benefit from doing sets of two vs sets of 5 and grow for a whole year doing just that. So yes. It definitely matters and any good coach who knows his shit, knows how much volume to introduce into a program based on a persons experience lifting. So yes. A program definitely matters.

[@TobiasRobertson]

I’m committing to doing this after buying a bench and never lifting weights before. Been watching RP videos to learn and finally feel confident - thanks Dr. Mike and team! Wish me luck

[@colevidmar1191]

Some more good free workouts look up Movement Midas

[@PlotlinesRemix]

Thanks! Day 01: Whew 😅 Day 02: Whoa 😳 Lol

[@daejdaej]

This is one of the most helpful videos I have watched in years of exercise. Thank you so much!

[@paulelverstone8677]

Superb. Most of the time I feel most people don't need anything more than some floor space, a decent bench and a pair of dumbbells...

[@ErinfromLongIsland]

As a person who works out at home (and hopes to work in the fitness field) I really appreciate this. Making the most out of one weight by manipulating exercise order and super setting to save time are really great approaches

[@josesaidwhat]

Hi Dr. Mike. Just one month of practicing what you preach and my workouts have been shorter and much more productive. I'm already seeing progress with my strength within 3 weeks! Thanks for all the knowledge and advice!

[@pikalo_vraca]

Thank you dr Mike. These exercises really hit all the right places, they f… me up. You make it easy to follow along and demonstrate everything for us noobs. 5/5 Please take my humble 0,00001 of a Lambo 🎉

[@Thumpr110]

Dr Mike is awesome. I’m LOVING these workouts. It’s wild how effective light weight exercises can be

[@nalarios5702]

Amazing job nick! A role model when it comes to excercising.

[@Dustin_Amberg]

So grateful for these at home style workouts! Thank you!

[@Bored0720]

Seriously I have a son due any day now, so THIS STUFF is what's gonna keep me going. Thanks so much!!

[@abaratien]

congratulations, keep the good work to front carry that child and to teach him working out early on 😂

[@bobboberson6664]

Hell yeah bro, I have twin girls and a son, and any time saver is great

[@ZacharyStrebeck]

Just had a son in late July and yes - you'll need the quick workouts! This is exactly what I've been looking for. Will start today.

[@Itsmekvn]

@@abaratienmy son already does at 2yrs

[@reyvnblacc]

Babys are fat so parents need to teach them how to work out and to maintain a good posture. Also parents need to make sure that their babies don't sleep that much or lay around like lazy fucks.

[@MrAndreiMuntean]

I think that this is an amazing concept. It fits any schedule and it's full body. Furthermore, you can adapt to any kind of cycle you are in. If you want Hypertrophy then stick to 8-12 rep range, if you want metabolic 15-20. Simply amazing.

[@roastedpotato5514]

What do you mean by metabolic cycle? The weight loss cycle? So doing 15-20 reps would lead to more fat loss?

[@VenomFT2000]

@@roastedpotato5514 Watch RP videos for the kind of info. Dr. Mike aims for 20 reps.

[@johnnydavenport3876]

@@roastedpotato5514yeah I believe metabolic reps are for fat burning and endurance, and hypertrophy is for muscle size

[@JDVogt]

I did this today and the hardest part was keeping my arms up in good form while doing the front squat after doing all those curls. Good god, I'm going to feel it tomorrow.

[@somethinlike23]

Superset 6 is Calf Raises into Candlesticks. The most important muscles to work the calves & the abs.

[@NervylHraje]

Then the Superset 7 is Palms Up and Down wrist curls for the forearms ;)

[@elizabethgrylls978]

Just the video i needed! I have dumbbells at home and a ridiculous schedule which makes gym visits difficult. Thanks from the UK.

[@koconut68]

I woke up thinking I need a nice dumbbell routine for days I can't make it to the gym, Dr. Mike delivers like christmas.

[@saiyaman9000]

Would this workout be great for cardio too? It seems pretty fast paced

[@phigu198]

Its great to see highly educated professionals give us these workouts. Explanation on form and use of the exercises, we can trust the usefulness of the exercises presented for our own workouts and its time efficient as well. Health and exercise don't need to be and shouldn't be challenged by time and this video is a great resource for it.

[@muddypayloads6491]

Thanks for this. I'm in my 40's and have been a little doughy my whole life. My dad bod is starting to set in, so this is a great set for someone like me who doesn't have a bunch of extra time. Hope to get into my best shape ever.

[@siddharththayil122]

Hi, Dr Mike. I'm a huge fan of yours and you have motivated me to go to the gym and even work out in the first place. This is a lovely video you've made, and it's highly effective. Keeping this in mind, I have added some more exercises to target everything except the neck. I've also modified some of the exercises keeping in mind my preferences. Please do tell me if I'm on the right track: Superset 1: Skull Crushers + Stiff-Legged Deadlifts (Triceps + Hamstrings) Superset 2: Lateral Raises (or Upright Row) + Dumbbell Hip Thrusts (Delts + Glutes) Superset 3: Curls + Front Squats (Biceps + Quads/Core) Superset 4: Pullover + Flye (Lats + Chest) Superset 5: Pushups + Rows (Chest + Back) Finisher Superset: Planks/Crunches + Russian Twists (Core + Obliques) Optional Finisher: Standing Calf Raises

[@AC-yg4uv]

For the routine, the knowledge, and the jokes...Thanks!

[@beebob51]

That routine would make a great travel / vacation workout as well. Great technique on display too. 5 stars.

[@bubbleworld4172]

Well, if you like to travel with your dumbbells... 😄Otherwise get a pair of gym rings. Awesome for travelling and working out outside.

[@Meow3431]

Thanks! That’s perfect for me since I only workout at home with dumbbells 💪🏻 social anxiety is a real thing 😅

[@OzoneDepleter]

I believe in you :)

[@Rapannell36]

Same here, I've gone to a gym before and I feel like I can't get as good of a workout there because I'm so hyper aware of everyone around me and get too self conscious, so I end up not pushing myself all the way to my limit. At home I just let it rip, going as hard as I possibly can, making lots of noise, not a care in the world because there's no one else around haha

[@BattlemasterD20]

I’m so happy you put the dumbbell pullover in this video. I work out at home and it’s my favorite exercise. I do it on both my back and chest day ❤love it that much.

[@hwp5732]

Thanks

[@thechristianbernal]

Did I miss where you say how many reps, or how much time we should spend on each set?

[@Florin_Neagu]

Probably 10-20 depending on the weight.

[@ajd3391]

As close to failure as possible is almost always best based on anything I’ve learned from RP

[@jordanlewis4308]

For reps anywhere between 4-30 reps. You want to come to just shy of failure by one or two reps. As for the time, as long as you control the eccentric, you can perform the reps anywhere from 2-9 seconds with indistinguishable results. How long to rest between sets? Enough to catch your breath

[@BG.208]

Just got done with this. I started with 20s. Had to switch about mid way to 15s. I was skeptical at first. It pushed me in a way I never knew I needed. I feel great. Definitely try this. Stick to the form and speed. And I guarantee you will feel it. Will be doing this on a regular basis especially when I get bored of my regular routine. Appreciate it

[@DrawbarPete]

Amazing "no excuses" workout. I just did the workout with 15 pound dumbells and i'm toast:) 💪😅. Big thanx!!

[@xshredzzz]

Great workout!

[@shrekyboijames6711]

this seems great for highly motivated novices who are working towards intermediate. also a good maintenance gig to maximize time. i would be curious to see intermediates run a program doing this with variations say 3 times a week or as recovered. i wonder how far they would get compared to someone utilizing the more typical approach

[@RiccardoDiMeo]

Grazie.

[@davidbutcher1105]

Two 10-lb dumbbells, and that was the best workout I have had in literally years. Holy Keeeeerist!!

[@JRRob3wn]

Yeah I did this yesterday, the light weights forced me to slow down and focus on technique and I’m crazy sore today. I would probably go heavier on the curls next time, but for almost everything else it was perfect.

[@johnlowdon5018]

Just done it with 10lb dumbbells and I'm absolutely goosed! Thanks Dr Mike

[@petrabuytenhek2920]

Next to John Meadows, this is the best channel to watch. I,m living in Europe ( The Netherlands) , but i wish one day i meet Dr Mike. This guy knows how to train with perfect form, and lighter weights. Some guys in my gym say "i can do that" . I,m sure they can,t. 💪💪💪

[@davidmurray2829]

As a driver over the road I definitely can use this routine

[@JoeMazzolaTheFirstPersonCook]

I'm about to switch jobs and am unsure of my schedule - I'm hoping I'll still have the time to get to a gym and use a full suite of equipment (ideally with the app) but this is an amazing backup plan.

[@mrmistmonster]

I have been doing this for a couple months along with hitting .9 g/lb of protein daily and it has made pretty significant changes to my body. Highly recommended for other beginners.

[@arehman44606]

How often in a week are you doing it

[@mrmistmonster]

@arehman44606 6 days

[@pOOkiNG79]

Nick seems so humble and kind.

[@Buc-eesGurl]

Perfect!! I love that these are done with one set of dumbbells that you can do at home.

[@MetalsForBrunch]

finally a workout session with dr mike! need more of these videos Dr Mike! thank you

[@babyblue7283]

I totally love these, more please!!!!! THANK YOU!!!!!

[@GarethIsBored]

I’m so glad I found this channel. Dr Mike has got me taking my Heath seriously and building muscle. Also the Hypertrophy app is awesome!

[@JMR7Six]

I did this one a couple days ago and I'm feeling it now! It's targeting areas that I've been missing or not working out enough. Going to try it some more this week! Thanks for uploading this workout!

[@Mach9330]

What's the rep range on all of these or is it push it to failure?

[@odaddy47]

I did, but i needed more than 30 sec break😅😅

[@majorpuggington]

I go to 95% failure and yes need a couple minutes after each superset. Pause the video cause they aren't showing his full reps.

[@Ninjabob568]

Your live coaching on the side is just as valuable as the damn workout amazing. Great stuff.

[@prodigalsonresurrection]

This Nick guy has some interesting form I must say. All around great full body dumb bell workout, definitely keeping this in mind. Edit: one thing i would definitely add at the end are calf raises and crunches.

[@IndieGameDeveloper]

Those skull crushers almost looked like some sort of press to me.

[@blainebickle1178]

I want a no cut video of the entire workout please!

[@shaesnell3938]

Yea it would be great to be able to exercise along with the video

[@arihaviv8510]

Ah you mean the uncensored one with all the raunchy jokes between sets

[@blainebickle1178]

@@arihaviv8510 I was just thinking a quiet one with the guy going through the exercises, but if we get dirty joke commentary during, all the better lol

[@shaesnell3938]

Oh yea I want Dr. Mike yelling at me the whole time haha "SLOW..SLOW...SLOOOWWW"@@blainebickle1178

[@brun4775]

They’re using the same weight for skullcrushers and SLDLs, curls and squats etc. If they showed you the whole workout you’d have to watch him do 200 lower body reps per set. It’s impressive if he manages that in 20 mins.

[@franklynmanuel]

This is exactly how I have been training for the last six months: training opposing muscle groups back to back with minimal impact on recovery. Sometimes, I do chest presses and squats consecutively. Initially, it was a bit challenging, but later, I became accustomed to it.

[@saiyaman9000]

Hi sorry I am a dum dumb what do you mean by opposing muscle groups? Also have you improved alot with this workout because I plan to try this out myself.

[@nataliembadi1033]

@@saiyaman9000 Opposing muscle group means if one exercise is dealing with a muscle in the upper body like chest or shoulders, the next exercise can be one that deals with a muscle group in the lower body like your glutes. That way when you do them back to back one has time to recover while the other is put to work.

[@saiyaman9000]

@@nataliembadi1033 thank you!

[@cameronmartin719]

Excellent video. I'd love to see what adaptations Mike would recommend if you had the following constraints: 40 mins instead of 20 3 sets of dumbbells, a pull up bar, but no bench For beginners who can only commit to training 2x per week Wanted to prioritise shoulders, arms, chest, and lats Obviously this is for personal reasons, but I think these constrains are more emblematic of the type of people who are looking for an effective home workout. Most intermediates or advanced lifters have a great gym to use or a lot more equipment at home.

[@heeebeeegeeebeee]

I was out of time to train today so I tried this workout. Surprisingly difficult - good pump all around. Thanks Dr Mike

[@snowboarder2017]

I've been doing dumbbells and calisthenic 30 minute exercises 3 times a week the last 5 years of my life. It's kept me in shape and doing it at home makes it easier to commit. If you can't commit to a home exercise you won't commit long term to a gym.

[@SeriesOfYouTubes]

I know this is a 20 minute exercise, but every time I watch Dr Mike, I somehow can’t last more than 2 mins. 🤷🏻‍♂️

[@JrobAlmighty]

Tren is a helluva drug

[@joelvirolainen590]

I know, he's *redacted by the autoritaas*!

[@janisarbidans8931]

Nice

[@613trapman5]

AYO

[@Locke19901]

Sounds like he's been rubbing off on you. Err, wait.

[@SandyCove143]

Thanks, Mike. Your channel is ridiculously helpful & insightful. I so appreciate your wisdom, your domaine expertise, your passion, and your desire and willingness to so freely sharing it to help & educate people like me so we can become fitter, healthier….. and better versions of ourselves. Your sardonic wit is frosting on the cake…..’save the bad form for almost never’. I had to jot that one down. Thank you, Mike. I, like so many MANY others, am grateful for all of the time, effort and thought you put into making these videos. You are making a big (positive) impact/difference, Mike. Andrew

[@phdjeshua]

Thank you for showing this, I've been looking for a full body routine to do at home!

[@brian_bielanski]

I'm training not but build size, but to drive race cars. I also have about 140 pounds to lose. This workout really resonates with me for a couple of reasons. 1. I also do 30-45 of cardio most days and this works well with that. 2. It's a full body workout that isn't hard to keep track of and 3. I can do it in most any hotel gym. Thanks Dr. Mike for another great program.

[@AlexCalderGlaive1976]

I started diet and food impulse control about 1.5 months back, and , I've been doing this workout with 10s, followed by crunches, hip thrusts, Quadruped Opposite Arm Leg Extensions, and finally a plank for as long as I can stand. I spend about (40-45 minutes every weekday, weekends off. In that time I'm down 35lb. Thanks Dr Mike, your demeanor and approach to all of this makes it very approachable to an old dad who has physical baggage. I really appreciate all of the different subjects you cover as it has enabled me to fine tune my workouts and safely lean up while improving strength.

[@darthobsidian]

I changed this to be two days and cover more muscles. (Got those calves in) Day 1: Group 1- Skull Crusher & SLDL (RDL) Group 2- Upright Row & Split Squat Group 3- Front Squat & Bicep Curl Group 4- Farmers Walk & Chest Fly Day 2: Group 5- Dumbbell Incline Bench & Lying Leg Extension Group 6- Tricep Overhead Extension & Single Arm Dumbbell Row Group 7- Hammer Curl & Walking Lunges Group 8- Two arm Dumbbell Pullover & Calf Raises I currently have adjustable dumbbells, a bench that can incline, and a pull-up bar. I might want to do some pull-ups but other than that this looks pretty good.

[@Imurbfg]

My first child is due in a month. i got dumbbells and a bench at home, this video is just in time.

[@cboprey.fitness]

This video popped in my feed at the perfect time. I live in hotels for work and home only on weekends. This will be perfect for the hotel fitness room! Dr Mike delivers once again!

[@DB_Muscle]

This is awesome workout, I don't write nice comments usually but this video is great!

[@obsidiantain]

I picked up the RP no gym plan and it’s hands down the best home work out plan I’ve ever done. Seeing results already in two weeks.

[@judithmartinez-cx4by]

I can’t believe it! I did it! 22 mins and I’m exhausted. Just love it💖 🙏🏼 thanks 🙌

[@geno5169]

I have 2 different kind of dumbbells ! I do workout everyday with them! But I’am so glad I have this vedio with you dr’ Mike showing us ! Beloit us guys! I needed a new routine with my dumbbells! So I really appreciate you! Thank you!

[@JoelBecker]

This is a fantastic program, and some of it matches what I've already been doing at home with dumbbells. But when it comes to the SLDL, I must be doing something wrong. I am nowhere near as big as Nick, yet I can do 15lb dumbbells for 20 reps all day, and while I definitely feel the tension in my hamstings, I never feel close to failure. I have tried being ever-stricter in my technique, with slow eccentrics, good pauses, no jerking movements, etc. What am I missing? Yes, I can add weight, go up to the 20lb dumbbells Nick uses in the video or beyond. But if Nick is reaching his limit at 20lbs, and I'm way less in shape, it feels wrong that I should match that. I feel like I must be missing something in my form, and I'd rather correct my form first before just adding weight.

[@ZK_SHREDR]

Pausing during a lift is crazy. I've started doing it after watching Mike's videos and I feel like I've done 3 sets after doing just 1. Unreal

[@tukan1652]

I appreciate the idea of squeezing as much as possible from minimal amount of equipment, and I really like the idea of antagonistic supersets (I use it all the time on compounds like supersetting squat+ bench, pull ups + ohp, and other things too) but lets get real there are flaws: 1. even with the most perfect technique in the world 40lb load on SLDL is not enough for IFBB pro, its less than an empty bar, it would take infinity reps to get close to failure and stimulus to fatigue ratio would be trash. Alternatively, monolateral variation would be better, simply because it is doubling the load, it of course has worse stability, but the load benefit outweighs the disadvantage. And stability issue can be partially fixed by doing it directly next to a wall. And then you just superset one side after the other too And the insufficient load issue goes for all leg exercises here, no simple way to fix that, like Dr Mike said gotta be greative 2. I'd argue that supersetting pullovers with flies in this way is not exactly antagonistic superset, because pullovers do give some load to upper chest 3. This is the most relevant part of my entire comment: If your equipment is limited to 1 pair of light dumbbells for some reason like not having access to gym (like back in the covid days) you can find some bag and put them both there at the same time. It will allow you to lift both dumbbells with one hand at the same time. This way you have 2 options of weight choice, and not just 1 And then you can do one side at a time. Doing one hand tripod rows with 40lb is almost certainly better than 2 hands at a time with 20lb, almost for everyone, because 20lb is just too light, especially for people like IFBB pros as in the video. The same can be done with one hand skullcrushers, but technique would need to be altered to give space for weight hanging down And the same can be done with curls and many other exercises. And not only this, but if you have a bag, EVERYTHING that fits inside of it turns into a usable weight, so you have actually not 2 options for weight, but anywhere in between 0 up to as max weight that can fit inside.

[@AntiFreeze202]

Yeah I don't get how there isn't more of a disclaimer in this video about the load/rep range. After all of Mike's other videos explaining those core concepts and debunking using the same weight for upper/lower body, this just kind of has me scratching my head.

[@tukan1652]

​ @AntiFreeze202 Yeah, I expected more from Dr Mike. He would absolutely destroy advice like this if it was a video of category "Exercise Scientist reacts to [ ]", and would even call it bullshit (in Arnolds voice) And he definitely didnt do all he could to give the most optimal training with limited inventory. To me it looks like they just made a video to post a video and get views.

[@juhis5936]

I doubt the target audience of this video is IFBB pros

[@AntiFreeze202]

@@juhis5936 The vast majority of people who work out for muscle size are not IFBB pros. Why should it be one or the other? People who are IFBB pros now were at one time... not IFBB pros. 🤯

[@juhis5936]

@@AntiFreeze202 🤯

[@DavinStewart]

Dear Dr. Mike, thank you for the video. There is great information here and I'm starting a new workout regimen based on these exercises. I'm very excited about it. To set my expectations properly, I want to make sure I understand the approach entirely and have a question. Wouldn't this take longer than 20 minutes with that weight? Here's my back-of-the-napkin calculations: Target duration of less than 20 minutes (0:24) to complete all exercises to failure on each set of each exercise 30 seconds of rest between sets => 3 minutes of rest & 17 minutes of exercise 10 exercises grouped into 5 supersets with 2 sets per superset => 10 sets of 2 exercises each 10 sets divided up over 17 minutes of exercise => 102 seconds per set => 51 seconds per each exercise in the set Moving at a pace of ~3 seconds per rep => ~17 reps for each exercise in the set Here's my conundrum. I don't see that superjacked dude using 20lb dumbbells and getting to close to failure (5:19) in 17 reps per set. To achieve the

[@BradleyCTurner]

Dont overthink it, near or around 20 minutes depending on fitness level and weight used, this is just a basic workout for people to use at home, the people in the video workout very differently based on their physique needs/goals.

[@AlexS_983]

I used to click past these sorts of workouts, but these days I realize they're actually pretty great for, say, a hotel weight room while on a longer trip

[@ewkmd]

That was incredible! The theory is perfect. This is changing my workout pattern completely. This really shows the value of going to failure each set. Thank you so much!

[@stefantervoort475]

Great one, I added the exercise with the leg lifts you have on another video as best one for abs, it’s a total workout for me. Im just not going out the door for a workout so this is great to get me into a rhythm of doing regular workout. Halfway I thought this is pretty easy until push ups they rekt me 😅 keep it up, if you have some variant on this would love to see it, to mix it up.

[@stefantervoort475]

Greetings from Holland!

[@juhis5936]

the push ups at the end of this feel really tough lol

[@wiskeycurious2375]

This is great. I started going to the gym recently. I decided i had 30 minutes tops and came up with something very similar to this ...though not just dumbbells and not the same weight for everything.

[@Dtaysh]

I got as far as Mike saying “10 exercises. 2 sets. In under 20 minutes.” Before I started fearing for Nick. That’s an insane amount of exercise density. I hope he was okay the next two days 😅

[@verdedenim662]

i did this routine last night. it was the first exercise i'd done in almost 20 years. i made it through the first three supersets and i was done. im using 25# on each hand. i nearly threw up when i first finished, and my legs didn't work right the rest of the night and all morning. i'm going to keep going 3 times per week for a while and see how i hold up though. doc says if i don't get moving i'll die soon.

[@majorpuggington]

​@@verdedenim662how did it go? Still lifting i hope!

[@aaronroberts7720]

Supersets are no joke just finished my very first one from this video. Activated muscles I never used before. Thanks Dr. Mike.😊

[@redagron]

Love your stuff - please keep it going :D

[@MariosKimonos]

I always love doing superset circuits. It really pumps you up

[@quinnh1398]

I started using 20 lb dumbbells after switching from being a runner primarily. It makes a huge difference. Great workout that I'll add to my daily routine.

[@ippanpedrozo1162]

bad idea to work the same muscle groups daily. if you're just starting out, at least have 48 hours in between working the same muscle groups. or only work the same muscle group after it's fully recovered, which is different for each muscle group and each person (e.g. hamstrings taking longer to recover vs biceps). working out creates muscle tears, recovery has the muscles heal bigger.

[@BluegillGreg]

If it's too much for daily try doing half one day and the other half next day.. Still rest one day per week. One set of each daily might also be okay, still 60 sets/wk.

[@stephen8996]

​@@ippanpedrozo1162dude he/she is using 20lb dumbbells.... they can do that basically every day. I mean every other day is more than enough recovery for that. I'm just saying they aren't doing much when it comes to most muscle groups

[@jutahj]

I have been looking for dumbbell workouts and this just fits the bill. Thank you Dr Mike.

[@sfarsitulumi]

Bro the way nick does his bicep curls just can't be right. That's a legit front raise

[@bladenovak]

Exactly what I was thinking! Mike's a bit too forgiving to him lol

[@daaaaaave]

Is the skullcrusher form good? It looks like he’s just using his lats and then doing a chest press.

[@red-rr4si]

@@daaaaaave its just a different way to do the skullcrushers that gives a bit more stretch on the triceps

[@DILFDylF]

The bicep crosses the shoulder joint and also (slightly) contributes to shoulder flexion. 3 functions, supinate forearm, flex elbow, flex shoulder. Curling to your head does all 3

[@mikecurtis11]

I was very interested to watch this video, because I do a superset (nearly full body, no squats, but I've been box jumping in my warmup) workout with mostly dumbbells. I'm 54 and 145 lbs. Here is my version, all exercises are roughly 10 reps x 2 sets... superset dumbbell incline bench press 30 lbs. barbell RDL 100 lbs. superset landmine chest press 50 lbs. landmine row 50 lbs. superset chest floor flies 15 lbs. chest supported scapular retraction dumbbell 15 lbs. superset seated dumbbell OHP 25 lbs. bench preacher curls dumbbells 15 lbs. superset ROM laterals 10 lbs. reverse curls barbell 40 lbs.

[@thghtfl]

using the same weight in triceps extension and SLDL? looks like another Hollywood star workout!

[@Osprey1994]

I mean, if you watch enough of RP, then you wouldn't say that. You have the badge, but I guess that doesn't mean much.

[@thghtfl]

@@Osprey1994 you would definitely let me know why it is not true, if you knew yourself, right?

[@nmnate]

I would say an obscene amount of reps with SLDL...since they cut it out of the video... but it's "20 minutes" only, so who knows?

[@thghtfl]

@@nmnate I believe SLDL is the kind of exercise in which you benefit more from the lower rep range so your back doesn’t become a limiting factor instead of hams

[@jadoonharis]

If you've one dumbell then you're bound to sacrifice something. He did split squats later so hamstrings get little work there as well.

[@bryantcolby4038]

I'm 58, I'm New to body building. I bought 10lb dumbbells. This is kicking my arse.

[@nickcarapiet4051]

Was there a rep range mentioned here as i dont think i saw one? Maybe i missed it. Wouldn't you be able to do way more reps with sldl than skull crushers for example?

[@zackbop9045]

I was trying to find a rep range as well. Idk if it's 2-4RiR but for sldl I feel like that'd be forever with light dumbbells

[@Bookert78]

First time really pushing myself physically since football in college... This kicked my ass and I def had to take a few breaks, but I haven't felt this feeling in so long... This is great! Good luck to everyone giving this a shot!

[@DonovanSexton]

It would be great if this workout was a pre-built workout in the rp app😊 Building this in the app as I watch the video.

[@John-zn3vf]

Is it in the app?

[@lollorosso4675]

Exactly what I have been looking for! I have 30 minutes every morning before going to work.

[@RudeBwoii]

I'm not a professional or amateur. In fact I'm a complete newbie. But from the research I've been doing and just logical thinking, it's best you shelve that idea and do these before you go to bed. These superset exercises are downright killer, and it's not something you want to start your day with, especially at work. You'll be fatigued as hell, and less productive on the job. And exercise before bed seems to be better for slow burn, and recovery (according to the professionals anyway).

[@swiper1131]

Dr Mike actually recommends NOT lifting close to bed-- kzbin.info/www/bejne/hpm0pIdmaLVpsK8 ; it leads to fight/flight (in his words) and it can make it hard to fall asleep.. and sleeping is the best for growth.@@RudeBwoii

[@thalesanastacio760]

It is indeed a great use of that time! 3-4 times a week and you are golden!

[@codycale2526]

@@RudeBwoii absolutely none of that is correct. Whatever "professionals" you are listening to that suggest any of that, doesn't know what they are talking about. This is a great way to start the day. A lot of people do this with great success.

[@lollorosso4675]

Thanks for the replies. I think it heavily depends on the kind of work you are doing. If it has any kind of physical work aspect, destroying your muscles in the morning is probably a bad idea. I, on the other hand, will just slump into my office chair a bit more heavily (to be fair, I had difficulties reaching down to tie my shoelaces after the 20 minute morning workout). Best regards to you guys.

[@paulfitzgerald1225]

This was an intense workout for me personally. Thanks for sharing it!

[@Cuisinenomade1]

So it's 2 sets of each superset? And how should one go about progressive overload? Adding a set each week for the duration of the meso? Thanks, great channel!

[@RavingKats]

Add more weight I'm assuming, unless you have more time since adding reps and/or sets will make it longer than the stated 20 min.

[@tukan1652]

This is completely incompatible with building mesocycles. Dr Mike made a video for a sake of views this time. Empty bar (40lb is even less) is not enough for a sldl or squats, it will turn into junk volume before you reach failure with this weight. If you can do 225 on this exercise 40lb is under 20% its just really suboptimal even with myoreps it wont be enough.

[@badacob]

I love you guys so much :) thank you for usable content

[@sasquatch989]

What were the number of reps and sets?

[@verdedenim662]

2 sets per exercise (4 per superset), 8-10 reps OR 12 - 20 reps, depending on the exercise. BUT that dude did not do even 8 reps of ANYTHING. in fact, he did 2 reps on one of the early sets... it's a 20 minute routine [roughly], and the vid is 13 minutes end to end... somebody's bullshitting just a touch

[@304enjoyer3]

@@verdedenim662 this video is cut.. look at this dude, he is super trained and is obviously struggling, means he is doing 20-30 reps. Ofc they won't be showing the full thing, especially seeing how slowly he does each rep

[@josephc30]

Tried it and it definitely kicks your butt. However, I prefer the pump I get from my push, pull, legs split. It will be great to use when traveling and staying in a hotel with a poorly equipped gym or if you just have dumbbells and a bench.

[@metaknight24]

This was never mentioned, but are we to assume that each set is roughly 30-45 seconds? Or are we doing 10-12 reps per set?

[@Rob_W_96]

You’re taking each set to failure, or I assume within 1 or 2 reps. So I guess that should be your aim, not a specific amount of time or reps

[@jlam323]

This workout is legit and kinda fund. The dumbell curls activated muscles I didnt know I had , thank you!

[@gainsofglory6414]

Is there a purpose in mixing in a full body workout like this to a split training approach or are you committing to full body/full recovery for a cycle? Thoughts in when to actually do this type of training? I'm looking at working this in.

[@ApoBeef]

I do PPL split rest days before and after L with dumbbells only. A mix of some of the exercises shown in this vid and others.

[@bennymountain1]

Thank you, Dr Mike! As someone trying to retire early in a nose-diving economy, this is a life saver!