TOTAL-BODY WORKOUT

A Dumbbells-Only

Dumbbells predate just about every other piece of exercise equipment, yet they're still standard issue for men partaking in resistance training. The reasons are many. First and foremost, you can hit practically every muscle with a dumbbell, since the flexibility of a single arm working allows maximum movement. Muscles can also best be attacked from different angles with dumbbells, whereas barbells and machines have much more limited uses. At home or in the gym, the simplest of free weights can power up your body quite impressively.

 

 

 

Standing Curls

Stand grasping dumbbells palms in at sides. Proceed to curl the left weight up until forearm touches bicep. Pause, then lower to starting position, then next curl the right weight up. Perform 10 alternating repetitions with each arm.

Toe Raises

Stand grasping dumbbells palms in at sides. Proceed to rise up on toes as high as possible. Pause, then lower to starting position. Perform 10 repetitions.

Pec Crosses

Bend over grasping a dumbbell in the left hand, palm in. Proceed to cross the arm in front of the chest. Pause, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.

Bent-Over Rows

Grasping dumbbells palms in, bend over until weights are next to knees. Keeping the back straight and head up, proceed to pull the weights up to chest level, extending elbows up. Pause, then lower to starting position. Perform 10 repetitions

Front Lunges

Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step forward with the right leg and lower until the thigh is parallel to the ground. Pause, then rise to starting position, then next step forward with the left leg. Perform 10 alternating repetitions with each leg.

Palms-Up Wrist Curls

Sit grasping dumbbells palms up with forearms on thighs and wrists over knees. Proceed to curl weights up as high as possible. Pause, then lower to starting
position. Perform 10 repetitions.

 

Bent-Over Extensions

Grasp dumbbells palms in, bend over and position arms at 90-degree angles as shown. Proceed to extend the right arm back until straight. Pause, then lower to starting position and next extend the left arm back. Perform 10 alternating repetitions with each arm.

 

Front Lunges

Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step forward with the right leg and lower until the thigh is parallel to the ground. Pause, then rise to starting position, then next step forward with the left leg. Perform 10 alternating repetitions with each leg.

 

Lateral Raises

Sit with your back straight, grasping dumbbells palms in at sides. Proceed to raise weights out to sides until arms are parallel to the ground. Pause, then lower to starting position. Perform 10 repetition