The ONLY Dumbbell Workout That You NEED (FULL BODY)

[@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

[@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.

[@MilanaDevy]

yassssssssssssssssssssssssssssssssssssssssssssssssss

[@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

[@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

[@nothingtoseeheregoaway-b6j]

Thanks saves my time from actually watching the whole video lol

[@luc_Mcprophett1]

@@nothingtoseeheregoaway-b6jmight still wanna watch so you get correct form👍

[@samuelenns6560]

Thnks a lot

[@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

[@TenkSenk]

@@orack6355would u say this is a good workout to do 5 x 5?

[@bingchilling495]

@@orack6355 oh thanks for the info

[@Galaxy32231]

I started this work out roughly 8 months ago and I made it a goal to do this work out each week. I started with strictly workouts and no changes to my diet other than drinking a protein shake before or after a workout. I eventually added additional workouts that focused more on my core and legs. I noticed my eating habits adapt to healthier choices such as prioritizing high protein meals rather than eating take out. I eventually dropped fast food I have dropped 45lbs of fat. This was due to being in a calorie deficit and eating ~0.7-1g of protein per lb of goal weight. My muscle mass has definitely increased during this process and I can visually see my muscles have become more toned and visible. My best advice to anyone starting their strength training journey is to set small stepping stones such as being motivated to complete x numbers of work outs per week without missing a day.

[@Shirsh09]

Do you still follow this plan or alternative

[@Galaxy32231]

⁠@@Shirsh09I added more leg and upper body exercises to target more muscle groups. I then split my days to target upper then lower and I alternate them four times per week. I first built the habit of exercising with the workout shown in the video. I then started adding other exercises found online from jeff nippard and other big fitness youtubers. I am happy to share I am now down 44LB as of today and I am 11LB from reaching 15% body fat.

[@Shirsh09]

@@Galaxy32231 thnks brother for sharing your experience. I have started doing the. Workout

[@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!

[@ViViX9999]

yeah, this video is not intimidating at all unlike others.. love it

[@iTubeYourDadsMinge]

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

[@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

[@Md.rashedTorofderRahat]

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

[@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

[@MilanaDevy]

nice job yas queen

[@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!

[@Kocall-d8s]

Jheeez

[@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)

[@Kyler00x]

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

[@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?

[@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!

[@SkashTheKitsune]

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.

[@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

[@ronnierahman8543]

@Mr Stefano: I have God willing lost 10 Kg in 2 weeks and can already see my physique take shape. Thank you very much for such a great video.

[@ruganzureggie385]

You will always get millions of views when you are to the point, no advertisements, no bullshit. Thanks

[@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.

[@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

[@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?

[@Fit_Focus_TV1]

• The main challenge in bodybuilding is the lack of equipment. • The video aims to show how to train the entire body with just one pair of dumbbells. • The exercises are designed for each major muscle group: legs, back, chest, shoulders, biceps, and triceps. Lower Body Exercises: • Start with the biggest muscle groups first, the legs. • Do walking lunges, squats, and split stances. • Hold dumbbells at sides for added resistance. • Step forward and out a little bit to maintain balance. Back Exercises: • Do dumbbell rows to work out all back muscles. • Correct posture by pulling the dumbbells and squeezing the shoulders back. • Do dumbbell chest press to work the shoulders and triceps. • Keep hands on top of your elbows to avoid a rounded chest.

[@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 ...

[@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

[@retroghouls]

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

[@reitsma5568]

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

[@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.

[@NiCaNaMex]

Us GroupX instructors have been using this type of workout in our classes for many years. LM brought the bar into the GX room to draw more men into group classes and it worked. But I still use simple, dumbbell workouts for my classes because everyone can do them and they are simple to explain & demonstrate. Thanks for a clear cut video - OCT 2024🎉❤

[@tomb727]

Thank you for this video. I am age 66 and living in Quito Ecuador. I only say this because I came here weighing 228 lbs. and seven months later without dieting, I weigh 160 lbs. and it's all healthy weight loss. It's time to put on some muscle mass. For reasons that I do not understand, many diseases such as cancer do not like muscle mass.

[@latinrenaissance4]

Thank you so much for this! This is by far the simplest video ive come across since im an absolute beginner. Leaving this here for my reference: 8-12 reps for each exercise & 3 sets for each exercise. (Rest for a minute between each set. The rest is important because without rest its just cardio with weights. Do the workout 3 times a week.)

[@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.

[@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.

[@tasoskapetanidis2032]

1. Walking Lunges 3x 8-12 0:57 2. Dumbbell Rows 3x 8-12 2:00 3. Chest Press 3x 8-12 2:36 4. Dumbbell Shoulder Press 3x 8-12 3:14 5. Dumbbell Bicep Curls Alternating 3x8-12 3:54 6. Dumbbell Tricep Extension 3x 8-12 4:16 Rest about 2-3 min

[@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

[@TheNothingStory]

Same!

[@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?

[@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

[@kingrobbstark6932]

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

[@diamondsdecoys]

Today's day one brother thanks for the simplicity of your video, as I've never worked out a day in my life and it all starts here. 228.5 lbs and a lot of fat to work with. I'll post some results in 30 days. Thanks again -Darren

[@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.

[@Rj1606b]

Been doing this workout since i started and saw awesome progression in my arms, legs, chest and back

[@Pronot101]

This is the comment I've been looking for

[@omkoal-cb5lx]

same

[@unad5]

same here! in 10 days it'll be my 2nd month of doing this program. I started at 10 lbs and I'm on 20's. So far I'm getting nice upper body definition but my forearm lags a bit. Thinking of incorporating hammer curls as well.

[@hal0dude7]

Hey man how long have you been following this routine? How's the progress now?

[@Rosalynn78]

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

[@Cleigne143]

Thank you for this. Finding a routine to do is the hardest thing for me when it comes to gym, which is why about 99% of the time, I just go on the treadmill when I’m alone. 😂

[@musingmike6713]

Thank you so much! I’ll be going to the gym for the first time in over a decade in a couple days to really train; not just exercise. I am too nervous to use barbells for now so I want to find ways to use dumbbells rather than just machines. These exercises will be a great option for my fitness journey to begin.

[@wheres_bears1378]

Been considering this lately tired of going to the gym after you factor in travel Time much of my day

[@AdamCurtis-mu4ij]

Been doing this for 3 years am 220 pounds 10 percent bodyfat

[@Combowombo1000]

Just started doing these yesterday I’m really feeling a pump ima update my progress in 6 months 👋

[@naturefriend6726]

Hy what happened to you now

[@doctorartphd6463]

I am an older warrior, and workout from home (nearest town is 20 miles away). I have dumbbells. Thank you for this info.

[@MindPumpTV]

Happy to help!

[@sudeshdinuka1367]

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

[@giorgipachuashvili9275]

What would you recommend for abs while keeping this exercise routine?

[@sadasidha08]

He recommended 3 Sets Plank in 60 second reps

[@youcefbouamra8684]

In which video ? ​@@sadasidha08

[@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.

[@kpax45]

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

[@iamfinski]

I don’t go to the gym and I hate the really complicated exercises, thank you so much❤❤😊

[@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.

[@Farmboy-e4k]

2024 anyone?

[@sardarbaloch340]

🙋‍♂️

[@stopmotionamature9432]

yeah

[@asdd3416]

Yep

[@meantraptor335]

🙋🏾‍♂️

[@GoolshanMuthoora-s6t]

Yes Sir 💪

[@hifi8844]

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

[@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?

[@deleted123-x3k]

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

[@Rawwr1ful]

A kind gentleman local to me was getting rid of an old set of dumbells for nothing, after the gym has been closed for almost 4 months this is just what I needed to make the most of them!

[@the-risingsun]

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

[@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!

[@stevegiedosh5407]

A few questions: What weight should I start with? How many times should I do each exersize to make one rep? Is is that you do each exersize 3 to 8 times and thats a rep or is that there's a set amount of times to do the exersize and that's a rep? Thanks!

[@MetricOshi]

I've started this on 3kg and I have no prior exercise background. It wasn't as bad as I thought it would be and I managed to get all three sets and 12 reps each

[@spiro3010]

Hi there!! Greetings from Greece 🇬🇷! I started today with your suggested exercises, beginning with a pair of 12.5 kg dumbells. I would like to thank you for your interesting exercises. Furthermore, I have a question about which time of the day is better for working out. In the morning, after waking up? In the afternoon, right after 9-5 job? Or instead in the night, few hours before sleep? Thank you in advance for your time and support. :)

[@thanasispapajohn1266]

Διάβασα πως οι απογευματινές ώρες είναι καλύτερες για άσκηση με βάρη. Εγώ κάνω μετά τη δουλειά στις 5 και έχω δει θεαματικά αποτελέσματα. Ακριβώς ότι προτείνει στο βίντεο απλά έχω προσθέσει και την άσκηση reverse bicep curls μετά τα bicep curls. Εγώ ξεκίνησα να φανταστείς με 3kg βαράκια που στην αρχή μου φαινόταν ασήκωτα! Πρώτη φορά στη ζωή μου κάνω γυμναστική, είμαι 37 και μέχρι τώρα έκανα τελείως καθιστική ζωή και κακή διατροφή... Μετά από 6 εβδομάδες έχω δει θεαματικά αποτελέσματα στο σώμα μου που πραγματικά δεν πιστεύω!! Και η ψυχολογία έχει πάει στα ύψη! Έχω αναβαθμιστεί σε 6Kg βαράκια και κάνω συνδυασμό με τα βάρη. Κάποιες ασκήσεις τις συνεχίζω με τα 3 και σε αυτές που τα 3 άρχισαν να μου φαίνονται πούπουλο κάνω με τα 6 πλέον. Σιγά σιγά ανεβάζω και τις επαναλήψεις. Πέραν της γυμναστικής έψαξα υπερβολικά και το θέμα της διατροφής. Θέλει υπομονή και σωστή υγιεινή διατροφή και καλό ύπνο.

[@spiro3010]

@thanasispapajohn1266 Σε ευχαριστώ πολύ για τις χρήσιμες πληροφορίες σου 😎🤜🏻🤛🏻. Έχω φτιάξει και καλεντάρι που σημειώνω όποτε κάνω βάρη. Θέλει όντως υπομονή, επιμονή και αυτοπειθαρχία. Να σαι καλά και πάλι! 😎

[@thanasispapajohn1266]

​@@spiro3010 Έτσι ακριβώς! Ο κανόνας λέει μία μέρα βάρη και την επόμενη χωρίς βάρη ώστε να αφήσεις το σώμα να επανέλθει και να αναπλάσει τους μύες. Μετά την μεθεπόμενη πάλι βάρη. Και έβαλα και ασκήσεις κοιλιακών και 20 λεπτάκια cardio τις μέρες χωρίς βάρη για κάψιμο της κοιλιάς και γενικότερη υγεία. Καλή συνέχεια!!!

[@dawudyaqub]

Clear, concise, simple, manageable, no fuss. This is what I need to get back into fitness training and stck with it. BTW for chest press one or two chairs (or even the floor) is an ample substitute for a bench. So pleased I found this video.

[@SUHADA_BLET]

Watching after 1:50 who can relate

[@shawnnellun1258]

😂

[@hexatrance7]

Finally something weighted but not intimidating

[@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?

[@tylerquint2]

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

[@wishmakergrwishmakergr2521]

Everytime i rerererestart.. work out , i always select this video no matter how much i search. Guaranteed results for a periodically lazy guy like me. Thank you man and i hope you still good (6years passed already!)

[@lunisasaa8227]

Any result’s with this workout?

[@wishmakergrwishmakergr2521]

@@lunisasaa8227 if you loose a lot of weight like me ( twice) it's the best to get quick results , so to get the hype to continue workout

[@JennyB957]

Awesome video / instructor.

[@Tlhakxza]

I’ve been using these exercises since 21/12/2020 and already I’m seeing results,my friends are also seeing the results,though with me I’ve been doing it in a different way,not starting with legs. My plan was just to “Build Base” since I’m very new to weightlifting,I want to go all in from January and this has helped tremendously and THANK YOU. With me,I’ve added 100 push ups,100 dips and 100 Goblet Squats as my warm up routine and thereafter I do these exercises...Ontop of these I’ve added,Floor Presses,Romanian Deadlifts,Dumbbell Squats and Lateral Raises(3Sets x10 Reps). Thing is with me,I’ve been on a serious weight loss journey since 1/04/2020,went down from a flabby 89KG and now I’m down to a slimmer 69Kg, I did that through a lot of cardio(running,cycling,walking,jumping rope and intermittent fasting). Now I want to bulk up and build a good body(upper body mainly) my legs are great(though I’m not gonna neglect). I recommend these exercises to everyone,mainly beginners like myself,with consistency and determination we can all build those great bodies we dream,I’m on my day 9(6 active, 3 rest days) and still feeling and looking good and much different as well. I’m gonna be using these very exercises for 2021 to sculpt a great body that I’ve always wanted,just along the way I’m gonna chop n change exercises and push myself. Great Health to all of you in 2021 and beyond✌🏿🇿🇦😉

[@misty_ravy]

did you applied progressive overload?

[@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

[@dmm3124]

Walking lunges suck if one lives in an apartment of small house. You need to keep turning around.

[@andreisebe2999]

Wow. 6 minutes and 24 seconds and you actually get quality contend and useful information.

[@digitallove655]

Another added bonus if you have multiple sets of dumbbells would be to increase the weight by 5-10 pounds on each different set you do so you can get a little progressive overload into the mix

[@Potencyfunction]

Yes check your heart repetions so you dont get fully dumbell overloaded with so much heart work out. Calm down your puls rate and than you start repeating again.

[@terryharris2805]

This is a great workout, if you tuff try it with 35 pound dumbbells. End your session with 300 calories on the treadmill and you got a complete package.

[@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.

[@hodshonf]

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

[@aley2762]

This was perfect none of those fancy stupid overcomplicated excercises

[@jayhovah5621]

I'm the beginner everyone keeps talking about. Started with 25 lbs dumbells. About 2 months on, 3 months off and 1.5 back on. I have results! Up to the 12 reps for most. Going to 15 reps. Only 8 for the lunges... Dear god the lunges... Keeping my form is the hardest

[@unad5]

Wow that's pretty heavy weight to start with. There's a risk to that which is compromising form over weight. Take it easy.

[@yongyang4544]

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

[@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?

[@davewill4713]

Great video! Just wondering, what's the ideal dumbbell starting weight for someone who has never done strength training before?

[@mlgflonsfazeclan8066]

I'm sorry to see you've had to wait 9 month for replies but it honestly depends on what kind of strength you have right now and what u can handle. U should aim for decent muscle exhaustion when you've done all sets in the muscle group, as in really push yourself. You should test some weights and see which one fits you best

[@BatmanHQYT]

@@mlgflonsfazeclan8066 I started with around 15 for most of them a few weeks back, now I do 25-30

[@mlgflonsfazeclan8066]

@@BatmanHQYT nice progress!

[@BatmanHQYT]

@@mlgflonsfazeclan8066 Thanks man. I'm skinny/hardgainer so I've been trying to progressively lift heavier, and I'm a little surprised at how fast my muscles adapt to the weight I use.

[@mlgflonsfazeclan8066]

@@BatmanHQYT im ectomorph as well, used to be super skinny. Just eat even more (esp protein) and lift heavy and youll be great! But sounds like you dont need help, good luck !

[@dollydolldaze]

Thank you, your knowledge of and focus on functional strength over 'body beautiful' is empowering to me as a woman.

[@LovingTinha]

if you really want to feel empowered you might want to try a real workout, this workout is for fragile seniors, and has bad form, which is only likely to do you damage

[@irishjay9485]

@@LovingTinha can you recommend a better full body dumbell workout on youtube or anywhere else? Cheers

[@LovingTinha]

@@irishjay9485 I did this workout yesterday kzbin.info/www/bejne/i2ebe36ZeLCMbac always effective, do it exactly how he explains it, to failure every exercise 2 to 4 sets depending on how much you can do. it is incredible for your whole body. This one you can substitute with Dumbell, but i been using kettlebell, but it is one my favorite routines lately kzbin.info/www/bejne/onvSn6GjpNaggNE do 3 sets of that, the functional strength you gain from it is amazing. And finally my last dumbell routine that i been implementing is this one kzbin.info/www/bejne/r2LVaqelhbaBoa8 similar to the first one with some really nice variation, same thing, do the exercises to failure or close to failure before you stop each one. Hope that helps

[@irishjay9485]

@@LovingTinha cheers man

[@B0r0]

Thank you. Im just getting into some light weight training as I am 62 and thought if there is anytime I should start doing stuff like this, now is the time, (A bit like planting a tree, which is when is the best time to plant a tree, thats 20 years ago, when is the next best time and thats today) Im not using anything like 10 or 15kg started off light with only 2.5kg each Dumbell, I will increase the weights as soon as I start putting on some decent muscle.

[@EnzoCoglitore]

Good work as always

[@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

[@ivannevarez8478]

I already did these but I do them in a circuit. Same reps and sets. What's the difference between circuits and doing each individual excercise sets and reps before moving forward to the next excercise? If you could give me some detail. Thank you

[@SharpShooterGhost]

I did the circuit too! And the different between circuit training and normal weight training is circuit training will be more challenge and help with the cardio too also it will improve your muscle strength and muscle endurance.

[@ivannevarez8478]

@@SharpShooterGhost good thanks. For me I would rather have endurance than astetics.

[@drewmethod]

🎯 Key Takeaways for quick navigation: [00:14] This video demonstrates a full-body dumbbell workout that requires minimal equipment. [Dumbbell workout] [00:40] The workout prioritizes major muscle groups first, starting with lunges for the legs. [Walking lunges] [01:47] espalda Next is the back, with dumbbell rows to target various back muscles and improve posture. [Dumbbell rows] [02:29] ️‍♀️ The chest press with dumbbells follows, focusing on the chest while also engaging shoulders and triceps. [Dumbbell chest press] [03:41] Bicep curls are included in the workout, with proper form emphasized including supination (turning palms up). [Bicep curl] [04:11] Tricep extensions are the final exercise, targeting the back of the arms with single-dumbbell overhead movement. [Tricep extension] [04:38] The workout is designed as a circuit, targeting all major muscle groups in a specific order. [Circuit workout] [04:54] Each exercise should be done for 3 sets of 8-12 repetitions per leg (for bilateral exercises) with 60-second rest in between. [Exercise sets and reps] Made with HARPA AI

[@andrewzakrzewski2770]

Today is day 1 of my 90 day goal. I stagnated at a level 1 and I crave more definition. I am using your video as a guide

[@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?

[@Ярослав-э8ш3о]

@@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]

@@Ярослав-э8ш3о 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.

[@victornunag1799]

2024 who's watching

[@ProdAB]

always

[@ronnierahman8543]

Its a great video. Just started the work out as a complete beginner. Just wanted to check, how do you decide to move up in weight?

[@fluffypvp7231]

Here trying to find a good routine

[@abyssx8yt]

me

[@sanjivkaul4998]

Me

[@TheShadoXxWAVE]

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

[@tritosac]

Goblet squats have been great for me. My knee isn't hurting anymore while I run (knock on wood) and I attribute that to doing goblet squats everyday before running.

[@thetommonator2991]

I only have 1 arm due to a motorbike accident. Would these still be suitable for me?

[@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.

[@curiousgeorge6921]

After 3 mounths at the gym i came to realize that light weight dumbbells and eventually some quality resistence bands are aaaall i needed....i am buying a 4lb and a 10lb and will start working at home...thats the weight i need at this stage...saves money and time...

[@daviddebergh254]

All I have is a pull up bar and two 35 lb dumbbells. Would rather workout the whole body in my room then the gym.

[@vaishalis6286]

For how many months should i do this?? I heard workouts shd b changed regularly for max benefits

[@sureshmehta8859]

I know i'm a month late but minimum 3 weeks to 5 weeks you should do

[@themrcrosby0978]

Suresh Mehta do you happen to have an idea of how many times a week?

[@tylerhughes5373]

@@themrcrosby0978 about 3 he says

[@f.cpranksrzk5845]

You can literally do a workout forever as long as your progressively overloading. Alwys challenging yourslef

[@zackshields1419]

Why aren't my legs getting stronger? I started with 55 lb dumbbells 2 months ago, and it's still challenging with 55 lb dumbbells. For the others, I've been seeing steady increases. Rows: Start--25, Now--45 Chest press: Start--30, Now--35 Shoulder press: S--25, N--30 Bicep curls: S--25, N--25 Tricep extensions: S--25, N--40

[@unad5]

Wow that's pretty heavy weight to start with. There's a risk to that which is compromising form over weight. Take it easy.

[@qwertyali2943]

1. Walking Lunges (3x8-12) [0:57] Purpose: Builds strength in the legs, glutes, and core while improving balance and coordination. How to Perform: Hold a dumbbell in each hand, arms by your sides. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push off the front leg and step forward with the other leg. Repeat for 8-12 reps per leg. Correct Placement: As a compound movement targeting the lower body, it’s a good starting exercise to activate large muscle groups. --- 2. Dumbbell Rows (3x8-12) [2:00] Purpose: Strengthens the back, lats, and biceps. How to Perform: Hold a dumbbell in each hand, bend slightly forward at the hips, and keep your back straight. Pull the dumbbells toward your torso, keeping elbows close to your body. Lower the weights slowly. Correct Placement: Back exercises early in the workout are fine, but a row can come later if you want to prioritize pushing movements first. --- 3. Chest Press (3x8-12) [2:36] Purpose: Targets the chest, shoulders, and triceps. How to Perform: Lie flat on a bench or the floor with a dumbbell in each hand, arms extended above your chest. Lower the weights until your elbows are at a 90-degree angle. Push back up. Correct Placement: This is a foundational pushing exercise and works well early in a workout. --- 4. Dumbbell Shoulder Press (3x8-12) [3:14] Purpose: Strengthens shoulders, triceps, and stabilizer muscles. How to Perform: Sit or stand with a dumbbell in each hand, held at shoulder level with palms facing forward. Press the weights overhead until arms are fully extended. Lower them slowly. Correct Placement: It fits after chest press, as both are pushing movements. --- 5. Dumbbell Bicep Curls (Alternating, 3x8-12) [3:54] Purpose: Isolates and strengthens the biceps. How to Perform: Hold a dumbbell in each hand with arms fully extended by your sides. Curl one dumbbell toward your shoulder while keeping your upper arm still. Alternate arms. Correct Placement: Biceps are smaller muscles, so isolating them later in the workout makes sense. --- 6. Dumbbell Tricep Extension (3x8-12) [4:16] Purpose: Targets the triceps. How to Perform: Hold one dumbbell with both hands, extending your arms overhead. Slowly lower the dumbbell behind your head by bending your elbows. Push back to the starting position. Correct Placement: Triceps follow naturally after shoulder press and chest press, as they assist in those movements.