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
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.
@@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.
I love how you're articulate about the presentation. You say it as you do it. There are 1000 of UA-camrs 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.
In case anyone's wondering, I can vouch for this. I started in April 2024, doing this every other day, and now have considerably more muscle and have substantially increased the weight i could lift for each exercise. I did sub squats for lunges to avoid hernias, not sure if they cause them or not, but some people said they might and i didnt want to find out. I dont remember exactly, but to give you a ballpark (weights are the weight of each of the 2 dumbbells used for the exercise to do at least 3 sets of 8 reps [except tricep extension, which only uses 1 dumbbell]). Squat: 35 lbs (start) - 55 lbs (current, could do much more, but my adjustable dumbbells end at 55 lbs. Probably more like 70 or so). Dumbbell row: 25 (start) - 50 (now) Chest press: 25 (start) - 50 (now, about to try 55). Shoulder press: 20 (start) - 40 (now) Bicep curls: 20 (start) - 40 (now) Tricep extension: 35 (start) 55 (now, but it's more that that: im only doing 55 because it's all i have. I just got resistance bands, and im doing it with 80lbs resistance bands, but those don't translate 1:1 with dumbbells). Im 23M, 250 lbs, 6'3" In addition to this workout, I've been trying to eat my goal weight in grams of protein (220 grams of protein).
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.
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
@TristanLukehart Eat proper diet and sleep good, that’s just as important as working out. There’s no short cut for working out lol. Not unless you’re tryna do steroids 😆
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
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.
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.
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
@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...
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.
@@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.
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!
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 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.
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.
I've been using this for about a year now. I do this workout three times a week after running on the treadmill. I love it because it's short, simple, and a great add-on to a run to help with weight loss and muscle gain. Thank you.
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.
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.
@@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.
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 ✊🏿
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.)
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)
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
@@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 !
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
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.
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!
🎯 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
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.
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🎉❤
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.
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.
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. 😂
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.
• 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.
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.
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
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.
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.
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 ...
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.
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.
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.
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
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.
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!
I'm currently finally taking the initiative to work my body out. This video is perfect for me as i am a super beginner when it comes to this. One question though, how should i breathe on each exercise? Is there a specific technique i should follow for breathing?
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!!
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!
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
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.
Appreciate this weekly starter workout kit. Much older now, haven't worked out in years. Since my athletic days. Questions; 1. Dumbbells how many pounds/weighs do i use? 2. Do i use the same pounds for all exercises? 3. Do you recommend a calf workout with this workout? If "yes"... •what calf routine would you recommend. Just joined a gym, and your video will help get started. *Last question, how many months with this workout? •how long before increasing the amount of pounds using to workout with. *** 👊🏿✌🏿🙏🏿I am forever grateful for this channel and will recommend it to any and everyone, starting out again or the first time. ❤🎉❤
You could/should ialso ncorporate Abs and calves. I've been doing this plus abs and calves for a long while and as an older (65) athlete this is a good way to remain in shape
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✌🏿🇿🇦😉
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
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.
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.
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
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.
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
👏
awesome, thanks!
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.
@@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.
Thanks
I love how you're articulate about the presentation. You say it as you do it.
There are 1000 of UA-camrs 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.
yassssssssssssssssssssssssssssssssssssssssssssssssss
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
Thanks bro
Thanks
Thanks saves my time from actually watching the whole video lol
@@nothingtoseeheregoaway-b6jmight still wanna watch so you get correct form👍
Thnks a lot
In case anyone's wondering, I can vouch for this. I started in April 2024, doing this every other day, and now have considerably more muscle and have substantially increased the weight i could lift for each exercise. I did sub squats for lunges to avoid hernias, not sure if they cause them or not, but some people said they might and i didnt want to find out.
I dont remember exactly, but to give you a ballpark (weights are the weight of each of the 2 dumbbells used for the exercise to do at least 3 sets of 8 reps [except tricep extension, which only uses 1 dumbbell]).
Squat: 35 lbs (start) - 55 lbs (current, could do much more, but my adjustable dumbbells end at 55 lbs. Probably more like 70 or so).
Dumbbell row: 25 (start) - 50 (now)
Chest press: 25 (start) - 50 (now, about to try 55).
Shoulder press: 20 (start) - 40 (now)
Bicep curls: 20 (start) - 40 (now)
Tricep extension: 35 (start) 55 (now, but it's more that that: im only doing 55 because it's all i have. I just got resistance bands, and im doing it with 80lbs resistance bands, but those don't translate 1:1 with dumbbells).
Im 23M, 250 lbs, 6'3"
In addition to this workout, I've been trying to eat my goal weight in grams of protein (220 grams of protein).
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.
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
Yep. Then you slowly start splitting them into muscle groups and now you’re fully invested in the gym
@@zureai Whats the best and fastest was to do that?
@@zureai its kinda terrifying
@TristanLukehart Eat proper diet and sleep good, that’s just as important as working out. There’s no short cut for working out lol. Not unless you’re tryna do steroids 😆
@@raven-chan2071 In life, you’re never going to grow by staying comfortable. This applies to working out too
Great vid. I wish every workout vid were like this. Breaks down proper form, wide shots, no bullshit fluff video, not intimidating for beginners.
👍🏽That part!
Indeed. Very encouraging!
yeah, this video is not intimidating at all unlike others.. love it
Great vid. I wish every workout vid were like this. Breaks down proper form, wide shots, no bullshit fluff video, not intimidating for beginners
Finally, a simple video that a beginner can easily absorb and benefit from. Thank you!
How's your results?
You will always get millions of views when you are to the point, no advertisements, no bullshit. Thanks
for shoulders
-3×12 (front & side rise, dumbbell press)
forearm-
single hand rise & down
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
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
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.
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.
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
@@reekokrosswhat type of imbalances? What muscle groups are being neglected? Also why are they hard to fix?
@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...
@@maxkeylo7625 No clue what he's talking about.
@@chuck2703 no calves at all, lower chest is underutilized, no forearms at all, zero core or abs etc
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.
Do you still follow this plan or alternative
@@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.
@@Galaxy32231 thnks brother for sharing your experience. I have started doing the. Workout
Wow incredible dedication I’m 10 years old trying to improve myself but only using 5 pounds as I am young
@@dofunthingswitharchit 10? thats pretty crazy man, I mean I'm only 16 myself but good luck!
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!
how's the journey going?
Any results?
Any results?
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.
Same. My gracilis felt like it was gonna snap.
how much weight
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.
So instead of lunges just do squats?
@@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.
first propper video that has no gimmicks or "tricks" you gotta pay for. really genuine and helpful :D
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.
Whats going with you
Updates? Thanks man!
I've been using this for about a year now. I do this workout three times a week after running on the treadmill. I love it because it's short, simple, and a great add-on to a run to help with weight loss and muscle gain. Thank you.
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!
HELL YES!!!!
You go girl!👧
Daaaaaaam! Great job
nice job yas queen
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.
hey nice! After almost a year how do you think it has helped you? Any noticeable changes in appearance and overall strength?
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.
HigashiBashi me too
@@HigashiBashi Status?
@@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.
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 ✊🏿
Started as well with 20 lb. on Monday... let's see if this really works.
Doing the same with 15 good luck
Do you guys have a discord? It'd be nice if we could keep each other updated more regularly
@@temontshekisang9825 been doin this workout for a couple weeks, whats your discord, would love to compare and give updates
Good results?
This is a solid workout, thank you brother! 6 years ago and still going strong
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.)
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.
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)
Keep it up
Keep it up brother!
@@michaelsanders7484 Thank you! Still going strong!
Good luck, you are not on your own on this. Keep us updated on your progress.
Looking forward to a progress update
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
Did,thanks ! still there (the headache) but I think it is a posture/form issue, working on it, thanks.@The Right Wing Archives
I think he was doing 15 pound dumbells
@@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 !
Respect!
Jheeez
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
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
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.
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!
1 minute @beef_burgers
Very clear workouts to get the right results for the total body, especially for beginners. Thank you.👍
🎯 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
@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.
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.
really embarrassed to say ive been doing lunges wrong, probably why i find them difficult but it's good to know now.
Yes .. u may be putting it just straight that's why
Same!
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🎉❤
Thank you, started to get my life together recently and one of the things is a home gym.
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.
Been doing this workout since i started and saw awesome progression in my arms, legs, chest and back
This is the comment I've been looking for
same
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.
Hey man how long have you been following this routine? How's the progress now?
This is the BEST video I have ever seen, extremely easy to follow, thank you !!!
I got my gym membership last week. I need this
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. 😂
Been doing this for 3 years am 220 pounds 10 percent bodyfat
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.
20kg I find is a good weight
• 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.
I am an older warrior, and workout from home (nearest town is 20 miles away). I have dumbbells. Thank you for this info.
Happy to help!
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.
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
is there like a playlist for those episodes?
David DeBergh.... Where are these episodes you're referring to?
2024 anyone?
🙋♂️
yeah
Yep
🙋🏾♂️
Yes Sir 💪
I did squats instead of lunges. Good workout for beginner like myself
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.
Just got my first set of dumbbells, thanks for sharing these dude!
how much do you dumbbells weigh
I always recommend this workout to people when they're starting. Thanks for the awesome content Sal!
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.
3 days a week for ex Monday, Wednesday and Thursday or Monday, Tuesday and Wednesday?
wow that's AMAZING
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.
More power to u ❤️
Hell yeah man, that’s awesome
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 ...
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.
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.
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.
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
Just started doing these yesterday I’m really feeling a pump ima update my progress in 6 months 👋
Hy what happened to you now
What would you recommend for abs while keeping this exercise routine?
He recommended 3 Sets Plank in 60 second reps
In which video ? @@sadasidha08
So I follow the video and pause it after each exercise. Do 3 x 10 reps then move onto the next and so on. It takes about 30 mins to complete.
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!
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.
Very well described! Clean, attentive, simple and straight to the point. Well done and Thank You!
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!
Been considering this lately tired of going to the gym after you factor in travel
Time much of my day
I'm currently finally taking the initiative to work my body out. This video is perfect for me as i am a super beginner when it comes to this. One question though, how should i breathe on each exercise? Is there a specific technique i should follow for breathing?
Should the tricep exercise have double the weight of the other ones since both muscles are involved?
“Dumbells only” proceeds to use a bench. 😂😂
You can use a bed aswell
Use a dead tree and be a badass
Lay on the floor you still gonna hit chest a bit
Shoulder blades close and down
Good thing I have a bench at home
You have to be stupid. The title states “ the only dumbbell workout you’ll ever need” not dumbbell only workout lol
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!!
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!
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
It's a great routine and with the amounts of load and rest to ensere not to cause extreme soreness and fatigue that can discourage new gym or goers
This was perfect none of those fancy stupid overcomplicated excercises
Finally something weighted but not intimidating
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.
How many times a week do you do it? Is it the same exercises for 6 weeks?
How long does this routine have to be followed before changing it up?
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
Excellent seminar! The application , the mechanics, and the tempo. Great! Thanks.
Watching after 1:50 who can relate
😂
lol yea I just skipped it
2024 who's watching
always
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?
Here trying to find a good routine
me
Me
Wow, this is exactly what I did when I started, without the lunges though. Guess simplicity is really the key. Thanks for the vid!
what is your alternative exercise then?
Appreciate this weekly starter workout kit.
Much older now, haven't worked out in years. Since my athletic days.
Questions;
1. Dumbbells how many pounds/weighs do i use?
2. Do i use the same pounds for all exercises?
3. Do you recommend a calf workout with this workout? If "yes"...
•what calf routine would you recommend.
Just joined a gym, and your video will help get started.
*Last question, how many months with this workout?
•how long before increasing the amount of pounds using to workout with.
*** 👊🏿✌🏿🙏🏿I am forever grateful for this channel and will recommend it to any and everyone, starting out again or the first time.
❤🎉❤
You could/should ialso ncorporate Abs and calves. I've been doing this plus abs and calves for a long while and as an older (65) athlete this is a good way to remain in shape
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✌🏿🇿🇦😉
did you applied progressive overload?
The gym closed caused by typhoon in Taiwan now. The timing of this video is real.
Awesome video / instructor.
Great presentation! Staight forward and to the point. Thank you
Great program but a little bit short on shoulders. I will add lateral and frontal raises for shoulders aswell.
excellent.
finally, a great description of a proper lunge!
thank you!
Walking lunges suck if one lives in an apartment of small house. You need to keep turning around.
A straight forward workout video that cuts to the chase without any nonsense BS 😀
greate workout, i just added some normal situps, push-ups and planks into it. planking is really king when it comes to core stability
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
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.
Great video , keeping it simple , inspiring and to the point. The best.
Good work as always
Great workout! Love it! And so simple! Perfect for small room!
Do you have space for the walking lunges? If you dont what do you do instead?
Malachy Donaghy turn around and do it the other way. So 5 walking to the right, then 5 walking to the left.
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.
Wow. 6 minutes and 24 seconds and you actually get quality contend and useful information.
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
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.
@@SharpShooterGhost good thanks. For me I would rather have endurance than astetics.