Curls for Cable Hammer

Who needs a huge array of specialized equipment to gain size and strength. The public has been led to believe that they need a huge selection of equipment in order to get strong and build muscle.

You see it in all the time in popular fitness and muscle magazines - All these great looking models with their bodies oiled up standing next to rows of shinny equipment.

Alot of gyms today are going with the newer, specialized equipment and slowly getting rid of the squat racks and replacing them with inner leg abductor machines.

Hard core gyms are now a dying breed with worn and haggard equipment slowly being replaced with new and shinier equipment. What a shame....

However, I would like to say that the simple approach to training works best. I’m a big believer in sticking with the basics because there is one simple truth to this system - It works.

Dumbbells and barbells are the staples of any strength trainer’s routine and one that many successful bodybuilders swear by.

Now, if you only have access to dumbbells, don’t feel like your missing out on something.

I’ll tell you right now, you can get into the best shape of your life simply by using dumbbells. Dumbbells have a very special place in the world of strength training and athletics.

You see, dumbbells have a very peculiar way of telling you what parts of your body needs work and what parts of your body are strong.

Unlike a barbell, dumbbells forces your muscles to work independently of each other. So, if your left bicep is weaker than your right, you will know right away when you're training with a dumbbells.

There is no compensation when you are training with dumbbells. However, the best part about training with dumbbells is that they actually force your weaker body parts to catch up to it's stronger couterpart. With that in mind, I would like to pass on a fantastic dumbbell workout routine.

I know there are a lot of people out there who don’t have the luxury of going to a gym. Maybe your schedule simply doesn’t allow it or maybe there isn’t a gym nearby, whatever the reason, I’m sure you'll enjoy this free dumbbell workout routine.

The following dumbbell workout routine is a simple one but it is very effective. You will do the following free dumbbell workout routine three times per week. Trust me, that’s all you need to do in order to grow strong and get big muscles.

I strongly suggest you do at least 5 minutes of some type of light aerobics exercise such as the treadmill, elliptical trainer, stationary bike, walking, running on the spot, jumping jacks, jump rope or other exercise that gets the blood flowing. This way, your entire body is warmed up and primed for hitting the weights.

Here’s the routine: 

Dumbbell workout for chest

This workout routine is helpful if you are looking to enlarge your chest area.
It targets the upper, lower, inner and outer pectoral muscles.
The Lying Fly dumbbell exercise will target your inner and outer pectorals.
The Incline Bench Press will target your upper pectorals while the Decline Bench Press will target your lower pectoral muscles.
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	Bench Press 3 x 8 repetitions		Lying Fly 3 x 8 repetitions
	Incline Bench Press 3 x 8 repetitions		Decline Bench Press 3 x 8 repetitions

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Workout Routine for Shoulders

Use this workout routine if you are looking to broaden your shoulders.
It targets the front, outer and rear deltoid muscles.
The Rear Deltoid Raise dumbbell exercise will target your rear deltoid muscles while
the Front Raise will target your front deltoid muscles.

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	Upright Row 3 x 8 repetitions		Seated Shoulder Press 3 x 8 repetitions
	Rear Deltoid Raise 2 x 15 repetitions		Front Raise 3 x 8 repetitions

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Workout Routine for Arms

Using this workout routine will help you strengthen the muscles in your arms.
The routine targets the biceps, triceps and forearm muscles.
The Alternated Biceps Curl dumbbell exercise will target your biceps while the Triceps Kickback is good at isolating your triceps. Palms-Up Wrist Curl will exercise your inner forearms and Palms-Down Wrist Curls your outer forearm muscles.

	Alternated Biceps Curl 3 x 8 repetitions		Triceps Kickback 3 x 8 repetitions
	Palms-Up Wrist Curl 2 x 15 repetitions		Palms-Down Wrist Curl 2 x 15 repetitions

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Workout Routine for Abdominals

Use this workout routine to strengthen your abdominal muscles (i.e. your abs).
It targets the lower and upper abdominal muscles as well as the obliques.
The Weighted Crunch and Weighted Leg Raise dumbbell exercises will target your upper and lower abdominals while
the Dumbbell Side Bend will strenghten your obliques.

	Weighted Crunch 2 x 20 repetitions		Dumbbell Side Bend 3 x 15 repetitions

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Workout Routine for the Back

Use this workout routine to strengthen your back muscles.
It targets your lower and upper back as well as your lats.

	Wide Row 4 x 10 repetitions		Kneeling One Arm Row4 x 10 repetitions
	Dead Lift 4 x 10 repetitions		Stiff Legged Dead Lift 4 x 10 repetitions

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Workout Routine for Legs

Show More Workout Routines for Legs

This routine will be helpful if you want to exercise your leg muscles.
It will target your upper, lower and inner thigh muscles as well as your calves.
The Side Lunge dumbbell exercise will target your inner thighs while the Toe Raise targets your calf muscles.

	Squat 4 x 10 repetitions		Stationary Lunge 4 x 10 repetitions

	Side Lunge 4 x 10 repetitions

	Toe Raise 2 x 20 repetitions Workout Routine for Buttocks Use this workout routine to strengthen your buttocks. It mainly targets your glutes. Dead Lift 4 x 10 repetitions Squat 4 x 10 repetitions