Expert Tip: To up the intensity if you don’t have adjustable dumbbells, add a heavy band, do more reps, slow the movement down to create more time under tension, or hold the contracted position of the exercise.
Directions: Add this dumbbell workout to your weekly regimen once per week; do it twice per week with cardio on opposing days if you need a new program. Complete the exercises in Part 1 for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets. Once you’ve completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the triset in Part 2. Complete the exercises for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets for 3 total sets. Beginners should use 20- to 25-pound dumbbells, intermediate lifters can do 30- to 40-pound dumbbells, and advanced can go 45 pounds and higher.
The Most Effective Dumbbell Workout of All Time
PART 1: DUMBBELL SUPERSET
A. Single-Arm Eccentric Push Press
Stand with feet at shoulder width, holding a dumbbell in right hand with a neutral grip at shoulder height, elbow bent at 90 degrees. Lower into a quarter-squat, then explode up, driving through legs to press the dumbbell overhead. Pause, then slowly lower to start position. Complete 4-5 reps, then switch sides.
B. Single-Leg Renegade Row With Eccentric Isometrics