The ONLY Dumbbell Workout That You NEED (FULL BODY)

The ONLY Dumbbell Workout That You Need! Minimal Equipment Needed for Maximum Gains!
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Follow this Dumbbell Workout for Optimal Muscle Growth!
1. Walking Lunges 3x8-12 Reps
2. Dumbbell Rows 3x8-12
3. Chest Press 3x8-12
4. Dumbbell Shoulder Press 3x8-12
5. Dumbbell Bicep Curls Alternating 3x8-12
6. Dumbbell Tricep Extension 3x8-12
Rest for 60 Seconds Between Sets.
For Added ABS Exercise add 3 Sets of 60 Second Planks.
Follow these with good form and achieve maximum health.
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[@KennyAims]

Walking Lunges: 1:20 Dumbell Rows: 2:05 Chest Press: 2:40 Dumbell Shoulder Press: 3:18 Dumbell Biceps Curls Alternating: 3:46 Dumbell Tricep Extension: 4:15 Time Stamps for people like me who need to see it multiple times to be sure they're doing it right haha

[@TT-sr4mu]

👏

[@xucaen]

awesome, thanks!

[@lukebullen705]

It's a solid workout although I think it's missing a vertical pull and a hip hinge movement so I'd add in pull ups and DB romanian deadlifts. Then all the basic movement patterns are covered. I would swap walking lunges for bulgarian split squats too because it doesn't require as much room to perform and you can overload your legs with more weight.

[@bari5652]

@@lukebullen705 Judging from your profile picture, you probably know your way around working out lol. So my question is, if you would recommend this workout, I added an exercise for calves.

[@YazzyDFS]

Thanks

[@johncarlobalaoegtimbol6356]

Great vid. I wish every workout vid were like this. Breaks down proper form, wide shots, no bullshit fluff video, not intimidating for beginners.

[@jeanwilliamsrealty4432]

👍🏽That part!

[@bitriplex]

Indeed. Very encouraging!

[@williamscott1644]

This is the most practical full body workout I've found on KZbin.

[@orack6355]

If you want a most efficient version of those, check the 5x5 stronglifts dumbbell variation called Quarantine. Also 1min rest in very old information, study have shown that you need min 2mn, best 3min to rest for best efficiency and muscle grow. Happy workout o/

[@Ghada24]

​@@lukebullen705thank you so much

[@robertanton7566]

Yep. I've watched a ton of a videos and I mean a ton and this is by far the most practical, most useful and most affordable full body workout

[@matthewlindberg10]

Thank you for this video man. I've found myself getting complacent with my dad bod since I've had less time to get to the gym, but this I can manage at home. Also really nice to have a video that is straight to the content and doesn't spend 7 minutes plugging ads and begging for subs

[@louannestachowski3014]

Thank you! I’ve watched so many exercise videos and not once did I see the rows explained as you did. Might explain the shoulder pain I’ve been experiencing. Going to watch this again before my next upper body day and get the form down before doing my rows.

[@Charliemmafan]

Good video and I really like how you talk about how many sets, reps, the rest in between your sets, how many days per week this full body dumbbell workout should be done and all that because a lot of people don't really give all that enough attention and elaborate with all those details when they definitely should.

[@iTubeYourDadsMinge]

Finally, a simple video that a beginner can easily absorb and benefit from. Thank you!

[@the-risingsun]

Very well described! Clean, attentive, simple and straight to the point. Well done and Thank You!

[@shadowman0428]

I love how you're articulate about the presentation. You say it as you do it. There are 1000 of KZbinrs who talk for an hour verbally without showing you what the heck they are talking about. Or they use complicated exercise names without really showing what the exercise looks like and how it's done. Your style is short, simple, articulate, easy to follow.

[@reitsma5568]

first propper video that has no gimmicks or "tricks" you gotta pay for. really genuine and helpful :D

[@Rosalynn78]

I always recommend this workout to people when they're starting. Thanks for the awesome content Sal!

[@ColtonWeeks17]

This seems like a great video for someone getting into fitness. Small number of simple exercises to target the whole body. It's very intimidating for a beginner trying to learn to work out seeing "you need to use these 5 exercises for the arms, 3 for your chest etc" this video right here is what beginners need

[@juliegray5689]

Simple, clear instruction - how refreshing - cutting to the chase without the BS. Thank you! Loving your book too and reading it for the second time for it all to sink in! lol) :)🙌🙌

[@daviddebergh254]

Great video man. Started on episode 1 and now I'm on 50, going all the way till the end. As a trucker I dont have room for a lot of gear so this video really helps. Keep it up Sal. #MindPumpFamily

[@gamesbind4112]

is there like a playlist for those episodes?

[@tmol222]

David DeBergh.... Where are these episodes you're referring to?

[@kingrobbstark6932]

This is the BEST video I have ever seen, extremely easy to follow, thank you !!!

[@Jonny5Alive83]

Just started this today. Man do i feel it. Easy work out 3rd set you really start to feel those muscles. Gonna stay after it.

[@hodshonf]

excellent. finally, a great description of a proper lunge! thank you!

[@righteousrat]

I love the simplicity of this workout. So many workouts lately have these weird movements. I just want basic exercises for each muscle group in a routine that is easy to follow and remember. Thanks

[@Koeweit]

I agree, I'm seeing lately so many weird movements, which I think would cause injury than muscles. Apparently coaches are running out of ideas and want to be creative by coming up with weird movements.

[@janetplanetexperience]

I LOVE MIND PUMP!!!!! I can't believe I discovered you guys less than 6 months ago. I have learned so much. Love this workout! In one of your pod casts you talked about creatine and I immediately ordered it. Already seeing more definition. I listen to you guys while I'm at Planet Fitness (heehee), really encourages me! Thank you!

[@jp1892]

This is a great video, thanks! I was looking for some useful guidance for my routines without going too complicated, this is exactly it.

[@moegamadlagardien7705]

Great video , keeping it simple , inspiring and to the point. The best.

[@serafeiml1041]

1. Walking Lunges 3x8-12 0:57 2. Dumbbell Rows 3x8-12 2:00 3. Chest Press 3x8-12 2:36 4. Dumbbell Shoulder Press 3x8-12 3:14 5. Dumbbell Bicep Curls Alternating 3x8-12 3:54 6. Dumbbell Tricep Extension 3x8-12 4:16

[@fabrick1874]

Thanks bro

[@hockeymomavalon2499]

Thanks

[@Sixtysixy6]

Thanks saves my time from actually watching the whole video lol

[@luc_Mcprophett1]

@@Sixtysixy6might still wanna watch so you get correct form👍

[@samuelenns6560]

Thnks a lot

[@tylerquint2]

Thank you for this as someone who’s new to working out this video really helped me understand the proper form

[@sydblake9177]

Great video thank you for your pointers in keeping form and how to do it and the tempo good job

[@katiestarling665]

I love you guys. I listen to Mind Pump every day and I have learned so much. I've lost 65 pounds and you all keep me motivated! Thank you!

[@MindPumpTV]

HELL YES!!!!

[@GideonsSword777]

You go girl!👧

[@zacharysherry2910]

Daaaaaaam! Great job

[@EnzoCoglitore]

Good work as always

[@DanDevey]

Thankyou! I've incorporated some of these into my regime. The dumbbell rows are new to me, so I look forward to trying them out!

[@Potencyfunction]

I am crazy about dumbell, my heart always same repetition. You have to repeat this so it can be effective scratch expersize, in order to get better. Remeber to repeat everyday the same.

[@HXC060592]

I've been lifting for years and I appreciate the way you explained the proper form, really good presentation and it just shows that you don't need a gym to get in good shape.

[@JennyB957]

Awesome video / instructor.

[@Lawliet0813]

I recently bought a pair of dumbbells and started working out to improve my health. I tried doing several workouts that were also mentioned in the video. I would try this set of workouts from now on. Thank you for the helpful and straightforward instructions sir! Have a great day!

[@cucumberaccordioncat]

how's the journey going?

[@dankmou1041]

Any results?

[@dankmou1041]

Any results?

[@rohitkumar-bm4br]

This is the most detailed and right on topic videos ever I found on KZbin .......Thanks

[@HappyfoxBiz]

done forward lunges, 12 reps only... discovered a new sensation of pain I never felt in that region, something appears to be alive down there.

[@justinmyser]

Same. My gracilis felt like it was gonna snap.

[@hyperbole5726]

how much weight

[@LovingTinha]

be careful with lunges you can get a hernia and the way he shows you it's a risk on your knees too. For a safer alternative try different squat variations instead.

[@artyb7696]

So instead of lunges just do squats?

[@LovingTinha]

@@artyb7696 Yes squats always safer for beginners and in general for everyone really. And once that gets easy, do single leg squats. Much safer than the lunges. And still great exercise for your entire lower body. Only people that really should be messing with lunges are people who do a sport where lunging is a common movement, such as Fencing or Squash for example. And they train their bodies from young age to be conditioned for that particular movement. Though they have to deal with the injuries and risks that come with that. Doesn't mean you have to as well.

[@nerdynepali]

one most important thing I learned from this video was that I was doing cardio with weights jumping from exercise to another by doing a single set of each and repeating. Thanks Mind Pump TV I am going to do 3 sets per exercise before moving to another! Thank you very much!

[@rebel8440]

1 minute ​@@beef_burgers

[@leelo5203]

Thanks for this video. Just got back to the gym after shoulder injury. One year off upper body due to injury . Great way to start back.

[@michaelmedel2449]

I love this workout. I changed it up slightly. I do the lunges and then deadlifts after to hit the legs differently. The deadlift also acts as my pull motion so i skip the rows and go to the bench press. Then over head press and hammer curls instead of the standard curl. I skip the tricep extension since the bench and over head press hit triceps well. Then I do light lateral raises and ab roller to finish up. I do this 2-3 times a week and also some biking on off days. I gained about 25 lbs of muscle over the last few years with this routine. I use this routine as a base and then I can change it up for fun.

[@brutus3292]

Thank you, this video has helped me so much to get myself in shape for next wrestling season. I went from being able to curl 20 pounds to 30 pounds in 2 months on a steady 3 day schedule. Thank you again.

[@wasmialwasmi6433]

3 days a week for ex Monday, Wednesday and Thursday or Monday, Tuesday and Wednesday?

[@rebel8440]

wow that's AMAZING

[@jeangareau9118]

Great workout! Love it! And so simple! Perfect for small room!

[@malachydonaghy]

Do you have space for the walking lunges? If you dont what do you do instead?

[@diaa4080]

Malachy Donaghy turn around and do it the other way. So 5 walking to the right, then 5 walking to the left.

[@PakistaniSteve]

This is the Workout i was teying to find for 3 days. THANKS MAN❤

[@debayudhchatterjee5961]

Simple, effective total body workout... excellent

[@yongyang4544]

A straight forward workout video that cuts to the chase without any nonsense BS 😀

[@mikeneuenkirchen9479]

I've been doing this kind of workout recently, but realized I doing it backwards! I start with the upper body and finish with the lower body. I also do the reps too fast. Thanks for this!

[@sudeshdinuka1367]

Very clear workouts to get the right results for the total body, especially for beginners. Thank you.👍

[@cgme7076]

Thanks for making an effective video and workout plan!

[@jjsifo1]

Heck I am 65 years old and yes ,have had to lower the weight to 15 - 20 lbs dumbells in the last 30 years but still at it , feel great except for a headache from the triceps extension. Thanks for the video ,it is a great refresher, not a bodybuilder just tryin to stay fairly fit. JJ

[@jjsifo1]

Did,thanks ! still there (the headache) but I think it is a posture/form issue, working on it, thanks.@The Right Wing Archives

[@kaiw.s6053]

I think he was doing 15 pound dumbells

[@jjsifo1]

@@kaiw.s6053 I think you are right, also in the last few weeks,, tucking the chin in and a straight posture have diminished the headaches ,all basic I know, just wanted to make sure it made a difference before replying.Thanks!(getting old sucks) LOL !

[@jared1187]

Respect!

[@Fjdirjejrjrrjdj]

Jheeez

[@tchirayath30]

Great concept and execution! Looking swole too Sal !!

[@12tribes61]

tev TheImpact water swole though

[@1mrmerced]

the video has a great pace and clear explanation.

[@riteshmandal3156]

I love this video and will try it out as per your instructions. Thank you for this content.

[@ldk1554]

I’ve been doing this exercise for almost a week now. (20lbs dumbbells) I do 3 sets/10 reps on each exercise. When that gets too easy I’m gonna go up to 12 reps. I will keep everyone updated ✊🏿

[@AndresGarcia-yn2nq]

Started as well with 20 lb. on Monday... let's see if this really works.

[@braydoncm2198]

Doing the same with 15 good luck

[@temontshekisang9825]

Do you guys have a discord? It'd be nice if we could keep each other updated more regularly

[@saxonenglish2687]

@@temontshekisang9825 been doin this workout for a couple weeks, whats your discord, would love to compare and give updates

[@bigvalleymountie6438]

Good results?

[@iTubeYourDadsMinge]

I’m a smaller guy and have been doing this routine for nearly a year now, 3+ times a week as suggested. Thank you so much for being the ones to finally cut through all the elitist, macho, baby oil crap, for us people who are just beginning, and providing something simple and tangible to provide clear results, without overcomplicating a single thing. It has changed my life.

[@HigashiBashi]

hey nice! After almost a year how do you think it has helped you? Any noticeable changes in appearance and overall strength?

[@HigashiBashi]

Lavern haha yeah it would have been nice to know but anyway I’ve been doing these exercises since August 5th consistently and noticed some changes. Will report back on the 3rd month.

[@f.cpranksrzk5845]

HigashiBashi me too

[@aaronstone21]

@@HigashiBashi Status?

[@HigashiBashi]

@@aaronstone21 yeah been doing it for 6 months consistently. Added extra exercises to flesh out the basic set in the video. Works very well. You def need more lower body stuff but upper body gets you far with his list. Key is diet though. Must cut out the shit you eat and you will be killing it in 6 months time.

[@user-kd1cz9ue1f]

for shoulders -3×12 (front & side rise, dumbbell press) forearm- single hand rise & down

[@kennethscarborough2742]

I'm definitely interested in adding this to my workout routine

[@geniuspancake8274]

I added only two more things. Hollow body crunches (does full upper and lower abs) and Side plank (does obliques). I will do this for 3-6 months before changing a routine to push/pull/legs. Besides this, on off days I do 10k step walks (can't run because leg hurts...praying that pools open, I love to swim) and mobility exercises (stretching mostly). Will write my progress down and take pictures/weight every week. Thanks for the video, most of these exercises I did long time ago.

[@avrzf]

Whats going with you

[@AuX23A]

Updates? Thanks man!

[@kpax45]

I did squats instead of lunges. Good workout for beginner like myself

[@wertyuhgt44watcher39]

Thank you sir for this. Greatly appreciated!

[@theoracle5265]

Thanks for sharing your knowledge!

[@s.a.sproductions9994]

Thanku sir I really appreciate it!!👍👍👍

[@MindPumpTV]

GLAD YOU LIKED!

[@nathanielhamilton5841]

Wow, this is exactly what I did when I started, without the lunges though. Guess simplicity is really the key. Thanks for the vid!

[@misty_ravy]

what is your alternative exercise then?

[@jeffstpete]

I desperately needed to see this!! THANKS THANKS

[@captmoe]

Thank you. Starting my journey.

[@roofcollapse3668]

Started this workout two months ago. Here is my story: Background : I am skinny fat. I weigh 150lbs but most of it is fat in my guts with twig legs/arms. I started beginning of June and was barely doing 10/15lb dumbbells per each exercise. two months in I have now increased to doing 20lbs for two exercises and 30/35lbs for the rest. Still have my skinny arms but I am seeing muscles I have never seen before. I also added in 30 minutes of stationary bike work at the end on the Hill mode, which has actually led to some noticeable muscle gains in my calves. My stomach fat has started to slim down at the top end. I eat about 1800 - 2000 calories but all of it is high protein/high carbs with low fats. The fats I do eat are healthy fats mostly from Avocado. Really impressed with this workout to help build my base strength. I believe I can do this for a few more months or the full 12 months before I will need to start looking at increasing to 4-5 day split body part workouts instead. Highly recommend this plan just make sure you are doing the right things outside of the gym. And remember it is better to take an extra weight day if needed this is why it is a 3 day plan for beginners and not a 4 day or higher.

[@reekokross]

You should try to incorporate your other muscle groups individually more than shown in the video, if you do this program for long enough you’ll gain a muscle imbalance that is hard to fix

[@maxkeylo7625]

​​@@reekokrosswhat type of imbalances? What muscle groups are being neglected? Also why are they hard to fix?

[@roofcollapse3668]

@reekokross@@maxkeylo7625 I was about to ask the same questions. It's a full body workout and I'm not looking to be jacked. just casual beach bod muscle with low fat. I actually started with bad muscle imbalance on these lifts and that has been fixed. As far as other muscle groups I am not sure what those would be...

[@chuck2703]

@@maxkeylo7625 No clue what he's talking about.

[@fullalbums5675]

@@chuck2703 no calves at all, lower chest is underutilized, no forearms at all, zero core or abs etc

[@CharaTheChampion]

really embarrassed to say ive been doing lunges wrong, probably why i find them difficult but it's good to know now.

[@ankurmanchanda7776]

Yes .. u may be putting it just straight that's why

[@alexayala2657]

Same!

[@sudhirtalekar5464]

Sir, Loved it. Thank you so much.

[@hankvinson5967]

Great video! Thanks for posting.

[@SBLOOSH]

I am currently 16yr old (Male) And about 105KG’s Im going to start doing this routine 3-4 times a week for a month + some basketball/basic cardio like walking + a calorie deficit and Ill check back in a month to show my progress! --- Starting stats (105KG, Lifting weight each arm 2KG)

[@xoKmz]

Keep it up

[@michaelsanders7484]

Keep it up brother!

[@SBLOOSH]

@@michaelsanders7484 Thank you! Still going strong!

[@thesunstep]

Good luck, you are not on your own on this. Keep us updated on your progress.

[@Mark-pm1uy]

Looking forward to a progress update

[@smoaks4142]

thank you for the great video. btw what brand is your pants you’re wearing on this video?:)

[@fredacharbel7510]

Thanks for the full explanation 😊😍

[@TheMaggieGQ]

Thank you. Very detailed info.

[@kymtoobe]

I really like how I've watched about a hundred video's and this is 5 year's old and this is what I'm going to use now, thankyou Sal Di Stefano @MindPumpTV

[@sandijunr7532]

Thank you 👍👍👍👍👍👍👍👍

[@JD-rr8dr]

I mainly workout at home and have a variety of dumbbells so this is the type of routine I need. Thanks for posting, I will be giving this a shot

[@joswood6123]

did it work?

[@user-bu8bo5gc4v]

@@joswood6123 Yea it does bud I've been stuck with this workout for a few months already and noticed huge gains in my back muscular and my shoulders, can't see any gains in triceps tho.

[@joswood6123]

@@user-bu8bo5gc4v alr thanks

[@Potencyfunction]

Yes but you have to tell us how much you work at home. You need to repeat the heart core repetions , so we better understand what is your level in dumbell repetions. How many repetions can you make ? 100 dumbell? Maybe the heart core repetions will enhance your heart repetions in exercising the way you dumbell look well.

[@toxicwave.]

thank you for explaining on how to properly do the exercises. most videos are not telling them and i get really frustrated trying to copy them

[@sarthakkharade7112]

Thank you so much for this man🙏🏻❤️

[@mathieugarcia]

Hey there! Been following the routine now for 2 weeks during my Active Rest Day for my Parallettes training. Great results already as it helps building more strength that can I use right off on the parallettes. Do you happen to have another full-body routine/program with just dumbbells? I am still progressing on this one but I am already curious about where it could get me after! Cheers, and thank you!

[@irishjay9485]

I second this. Did you get any good results from this one?

[@KatrinaRamos]

LOVE THIS! 😍 thank you so much

[@brucele2776]

Kat La Diosa hi

[@mandomaldonado4498]

De nada lol!

[@Potencyfunction]

Dumbell couldnt be more innovative work, it is about repetions and the relase is also mindfullness help the heart to improve the mental condition in repetions. What a nightmare .

[@dougrobnyc]

Perfect instructions! Thanks for the share!

[@trevorvarney4900]

Thank you. For a beginner like me this is such great advice

[@OfCourseICan]

Thanks so much for this, I'm about to turn 70 and have lost all my definition due to illness and am back on the recovery path.

[@Durinhoduolingo]

More power to u ❤️

[@StumbIingforward]

Hell yeah man, that’s awesome

[@Potencyfunction]

I hope your illness will get cured from the bottom of my heart, excuze my repetiyions as I have also mental retardation and my vocabulary have 300 words only but heart is my favorite repetions as I have no ideea how to talk. I am at the level of a child of an age 3 years old and I repeat my self heart, mental illness, mental retardation. In my mental illness I belive I am attracting people with my shit talk. I am mental delayed. I cant talk normal. I belive I am fanny ...

[@VengD]

Those who keep asking how much weight you should use... Really depends on your size. But those last few reps should be almost impossible... They should make the muscles burn. So start out light, and if it's too easy, add some more kg/lb.

[@ChrisFitUk]

20kg I find is a good weight

[@Smearfact]

Simple and on point. Really helpful video.

[@OSAGYEFO87]

Easy to follow. Great workout video. Thanks buddy 🎉

[@andy.8444]

0:55 Lunges 2:00 Dumbbell Rows 2:33 Dumbbell Chest Press 3:13 Shoulder Press 3:47 Supinated Bicep Curls 4:16 Tricep Extension

[@saintamata1841]

THANK YOU for wearing your shirt! I searched for a good routine for my teen sons and daughters to watch and you were by far the most family friendly workout coach. Not kidding - thanks so much!!

[@tomasnilsson866]

Fantastic content and communication. Thanks so much ❤

[@mikemaners4411]

Great stuff, thank you from Montreal!

[@Martell276]

I just did this workout and I dig it. What are your thoughts on substituting the dumbell lunges with dumbell squats, and chest presses with pushups, in terms of how well they incorporate with this workout and the overall effectiveness

[@chaddickens4335]

If your bilateral movement is strong and you'd rather work on a squat pattern. Then I don't see the problem in doing so. Also 3 sets of lunges for an entire leg workout isn't much even if I'm doing it 3 days a week. So if you want do both. And on some days do more squats and other days do more lunges. However I wouldn't do too many sets for either. Try to keep the volume a bit lower than you would if you only hit legs once or twice a week.

[@jaybird3784]

I have been trying different routines for the last two weeks. I like that I don't need to divide the lower or upper body. I personally recommend this for stress reduction. Hope I can keep changing. Thank you.

[@MindPumpTV]

Jay Bird Good luck Jay!

[@patrickokeeffe4787]

Yes. Once you keep progressing and adding weight, you will see results. Obviously the resukts might be slower that training 3 times a week....but any weight training is better than NO weight training.

[@patrickokeeffe4787]

I didn't say training 2 times a week wasnt any good. In my opening response I said that you can train twice a week, no problem. It actually might be beneficial to some people. All I was pointing out was that training 3 times a week might offer just a bit more, not just in muscle growth, but also in keeping your immune system and metabolism at a higher level. But dont get hung up on it.....just go train twice a week and see where it takes you. The most important thing is that you work out with good technique in the beginning rather than worrying about how many times to train. A guy training once a week with good technique will fare out better than someone training four times a week with bad technique. So train as nuch as you can with good technique around your life's schedule. It will certainly give you large benefits than not training at all and just talking about it. You can also compromise between the two as well. If you workout and take 2 days rest, then workout and take 2 days rest again and keep that going.....you will get 3 workouts in one week and two in the following week.

[@patrickokeeffe4787]

No, im not the guy in the video. I doubt if that guy will reply to you after posting the video a year ago. Maybe he will to "professionally" answer your questions for you. Im only posting my own experiences. Im not a "qualified" person as such. So if its your first time using dumbbells I would advice you from my own experiences to learn from a qualified person first. Also what is not stated in this video, before you even train at all, get medical clearance to do so. My own experiences are this and you can determine from it if you want to follow my advice or not. I am 59 years old and about 5 years ago I had open heart surgery due to years of neglecting and abusing my body. Two years after the surgery when I was fully mended, I started weight training. I tried many different routines and found full body 3 times a week to be most practical and beneficial to me. I have lost 70lbs of fat in 5 years and gained a nice toned body. But its not all down to the workout. A good diet, not abusing the body, proper sleep, less stress and cardio like cycling and walking plays a major role in achieving my health as well. Strength training is only one component in my wellbeing, but a very important one. I just did a full body routine today based on this one but with a few tweaks to have more emphasis on legs/glutes/core because in his video and with most full body routines, out of a total of 21 sets, only 3 sets are dedicated to the engine of your body and in my opinion, it does not make sense to have 6 sets for your arms and only 3 sets for the engine room of your body. I literally reversed that without making it too tough. Goblet Squats x 2 sets (quads) Shoulder Press x 3 sets Row to stiff deadlift x3 sets (hams and back) Press on Stability Ball x3 sets Hammer curls x2 sets Tricep skullcrusher on Stability Ball x 2 sets Walking Lunges x2 sets (hams/quads) Calves Raises x 2sets I have more leg work in my workout and more core due to using a stability ball instead of a bench. I also have one more exercise, but I also have less sets and the workout is slightly shorter as a result. I dont feel the need for 3 sets for isolation curls or triceps if your doing them 3 times a week, but you might need them if you do two workouts a week. Hope this helps.

[@patrickokeeffe4787]

Maybe you might need to talk to your doctor about it. I dont know about you, but I have to be realistic too. Take that guy in the video for instance, even if I was old as him and didnt have testosterone troubles, he's probably training nearly 20 years to get to where he is and for me to expect to get to the same place in 3 years, im deluding myself. Then throw in the fact that im about 20 years older than him, have major health issues, then id be very deluded if I thought id be like him after 3 years of effort. So I just focus on doing it for health, and whatever my body will be....will be. But I tell you this.....its a damn sight better than when I was abusing it and im delighted at where im at.

[@manjugopinath1028]

No nonsense video, exactly what I was looking for.thanks

[@samuelsisti4849]

Awesome dude. Find this a really engaging workout.

[@ridindawaves777]

Hey guys, I've been doing this for 6 weeks now, I've seen lots of changes to my body but I haven't weighed myself yet. I really enjoy these exercises and using dumbells, is there a following programme from this one that you recommend after this programme.

[@mesanti]

How many times a week do you do it? Is it the same exercises for 6 weeks?

[@hexatrance7]

Finally something weighted but not intimidating

[@JohnJoseph-qi1mi]

Thank you for this wonderful video I have been doing these exercises for four year and now I'm a body builder Everyone has to believe in this exercise. It wouldn't workout in 2 or 3 months, but do it regularly. I think everyone of you could get body like mine .God bless you dear sir.

[@moctar1001]

Straight to the point. Thanks alot

[@naveenkumarcena9385]

I have watched this video today and I executed right now. Oh my god the whole concept is great man. I am feeling good right now. I think I should try this routine for 14 days and i will see the change in my body. Thank you Man.

[@KatjaNX]

Do you feel any burn in your abs if I may ask?

[@naveenkumarcena9385]

@@KatjaNX Yes I am feeling a lot. But I am focusing more on my Muscle Building than Abs.

[@KatjaNX]

@@naveenkumarcena9385 aight thanks, and good luck!

[@TheShadoXxWAVE]

The gym closed caused by typhoon in Taiwan now. The timing of this video is real.

[@BigSwerv1901]

I am getting on this workout! Thank you!

[@stefanmelovidov5769]

I'm gonna try these workouts, need to change it up. I like to check out different videos on workouts to stay motivated and actually get results.

[@thevengefulone3948]

Great exersize, just did and it felt amazing! Quick question tho, I work out at home and don't have a bench on which I can do the chest press. Instead I do dumbbell fly press on the ground. Is this good? or would chest press on the ground be better?

[@LovingTinha]

there are several reasons why not to do the dumbell fly, and most of them are based around protecting the health of your body, joints and muscles. I would also not do his recommended triceps exercise or his recommended shoulder press technique for the same reasons. With the shoulder press, you want your elbows forward more and begin with them tucked in against your body and do straight up, don't hang them out like he does, that's asking for trouble. With the Triceps you are better off lying down on the ground and doing two variations. One start like a bench press at the top, and simply bend at the elbow towards your chest and back out. The other you bend straight down to the side of your head. Keep the elbow in the same position and just bend the elbow only. Come to think of it, even the lunge exercise he showed is not great, because stability issues and unnecessary risk on the knees.

[@irishjay9485]

@@LovingTinha thank you x2. Ive been doing the dumbbell press with my elbows out as wide as what he showed

[@hifi8844]

How long does this routine have to be followed before changing it up?

[@andymarks3140]

Thanks matey, great demos now going to get on it.

[@ColDazsJok3r]

Beautiful simple straight to the point