Dumbbell training program for gaining weight at home in 4 weeks

Are you looking for ways to build muscle with dumbbells at home and build a new body with broad shoulders, massive chest, big biceps and triceps and ripped abs? You're in luck because this article provides dumbbell exercises at home that will help you quickly build muscle and transform your physique in just 4 weeks.

Be sure to strictly follow the dumbbell workout plan below at home, complete the exercises in order and follow the instructions. All you need is a pair of collapsible dumbbells.

Description of the dumbbell training program

Before we go directly to the program and tell you exactly what exercises with dumbbells for men need to be performed, first let's talk a little about the theory.

1. Split

This 4-week plan involves 4 home workouts per week. Each lesson is aimed at different parts of the body: the first - on the chest and back, the second - on the arms (biceps and triceps), the third - on the legs and abs, and the fourth - on the shoulders.

This at-home dumbbell workout program is designed to help you build muscle mass and transform your body as quickly as possible.

During the first three workouts per week, you work different muscle groups, so that while one part of the body is working, another is recovering. This will keep the intensity high and lift the heaviest weight without compromising your technique. For better muscle growth, each exercise at home with dumbbells must be done with maximum intensity.

1. Workout structure

Now about how to practice under this scheme. Each workout includes 6 exercises divided into three supersets, designated 1A and 1B, 2A and 2B, and 3A and 3B. In a superset, you perform 2 exercises back to back, resting only after completing all reps. After completing all the sets and reps of the first superset, you move on to the second and so on.

This regimen is great for building muscle quickly because supersets maximize intensity. You know that the heavier the weight you work, the more muscle fibers you can destroy, which will grow larger and stronger after recovery.

1. Progress

The only way to maintain consistent progress is to follow a plan that challenges your muscles in new ways every week. In such a situation, the body has no choice but to continue to repair damaged muscle fibers and make them bigger and stronger.

For each exercise with dumbbells at home, the rest time, the number of approaches and repetitions, as well as the tempo are set, which is based on the 2010 scheme: 2 seconds for the negative phase, 0 seconds for the stop at the bottom, 1 second for the positive phase, 0 seconds for the stop at the top .

In the first week of training with dumbbells at home, you will do 4 sets of 10 repetitions in each exercise, in the second - 4 sets of 12 repetitions, and in the third and fourth - 5 sets of 10 and 12 repetitions, respectively. So every week will be more difficult than the previous one. Moreover, in the third and fourth weeks the tempo (time between negative and positive phases) will change to keep the target muscles under load for longer.

Leg exercises

Plie squats with one dumbbell

This exercise is one of the basic exercises with dumbbells, aimed at developing leg muscles. It is quite simple to perform, unlike squats with two dumbbells. The plie squat involves the legs; this exercise focuses on the back of the thighs and gluteal muscles.

Before performing the exercise, you should pay attention to the common mistakes of novice athletes. As an example – legs widely spaced. With such a setup, the training movement will be performed incorrectly, which not only will not bring results, but can also harm the trainee.

Lunges with dumbbells

To give your legs the desired shape, you should pay attention to this exercise. It is one of the best. There are different options for performing lunges, but in general, the principle is the same everywhere: load the gluteal muscles and the back of the thighs as much as possible. To avoid mistakes when performing the exercise, pay attention to your knees and your support point. With the correct technique, the knee should not go beyond the toe, and the support should be on the entire foot.

A workout that includes such movements has a lot of advantages: they can be easily performed at home, and are also suitable for both gaining weight (increasing the volume and shape of the legs) and losing weight (in combination with proper nutrition).

Workout 1: Chest and Back (Week 1)

1A Bench press on the floor

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Lie on the floor, holding dumbbells with straight arms above your chest. Lower the weight to your chest, then lift it up to the starting position.

Note : Lying on the floor provides you with a stable position that allows you to handle heavier weights. The range of motion here is shorter than the classic bench press, so focus on properly contracting your chest muscles.

1B Bent-over row with hammer grip

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Hold a dumbbell in each hand with your palms facing each other. Bend forward and then pull the dumbbells toward your chest. Using a controlled movement, lower the weight back to the starting position.

Note : This exercise targets the large muscles of the upper back. Its lower part is under tension to support the torso in an inclined position. The hammer grip allows you to work your forearms.

2A Push-ups with dumbbells

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : take dumbbells, take a lying position with your hands shoulder-width apart. Brace your core and straighten your body into a straight line from head to toes. Bend your elbows, lower your body, and then with an energetic movement, straighten your arms and return to the starting position.

Note : Push-ups are effective for building chest muscles, especially when you use dumbbells to add instability to the movement, which forces your core muscles to engage.

2B Bent-over dumbbell raises

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Hold a light dumbbell in each hand and lean forward without rounding your back. Maintaining a slight bend in your elbows, lift the dumbbells to shoulder height, then lower them back to the starting position.

Note : This exercise literally works wonders for your upper back and rear deltoids. Start with light weights and master the technique thoroughly to maximize muscle strength and reduce the risk of injury.

3A Wide Hand Push-Ups

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : take dumbbells, lie down, spread your arms wide and bring your legs together. Brace your core and straighten your body into a straight line from head to toes. Bend your elbows to lower your body, and then vigorously straighten your arms and return to the starting position.

Note : Wide stance reduces the involvement of the triceps and shoulders, so that the main load falls on the chest muscles.

3B Lying dumbbell row

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : take dumbbells, lie down with your hands shoulder-width apart. Brace your core and straighten your body into a straight line from head to toes. Pull one dumbbell toward your chest, lower it back down, and then repeat with the other arm.

Note : One movement of this exercise works one side of your upper back (so you can fully target every muscle) and also forces you to engage your core and shoulder joints to keep your body in a stable position.

Week 2

Week 3

Week 4

Scheme of training for arms with dumbbells at home

We have figured out how and why certain exercises are performed, but now the question arises of how to organize them into a complex and how many times to do them.

It is better to perform all basic exercises at the beginning, and finish off the muscles with isolating exercises at the end.

Lesson plan. Pump up large biceps, pectoral muscles and front deltoids quickly and correctly

This workout can be done at home every other day on odd weeks.

1. Medium grip push-ups - 10x3
2. Dumbbell press with straight medium grip - 8x5

   Do not hit the dumbbells against each other in the upper position

3. Biceps curl with supination - 12x4
4. Concentrated lift - 8x4
5. Lifting dumbbells in front of you - 12-15x5

Plan with emphasis on triceps, middle and rear deltoids, back muscles

This workout can be done every other day on even weeks.

1. Close-grip push-ups (can be done from the knees) - 6-8x3
2. Neutral grip dumbbell bench press – 10x5

   Make sure that your hands do not go up towards your head, press above your chest

3. Wide grip row to the chin - 8x4
4. Standing bent over dumbbell raises – 8-10x5
5. French press of one dumbbell with one arm lying down - 10-12x5

If you plan to train your arms at home, it is worth purchasing collapsible dumbbells or several pairs of dumbbells of different weights to make your workouts as effective and varied as possible. However, you should still add exercises with your own weight: exercises on horizontal bars, parallel bars, push-ups, so that isolated movements are correctly combined with basic ones.

Workout 2: Arms (Week 1)

1A Biceps curl

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Stand up straight, holding dumbbells at your sides (palms facing forward). Without spreading your elbows to the sides, lift the dumbbells to your shoulders, tensing your biceps at the top. Lower the dumbbells to return to the starting position.

Note : This classic exercise is a good way to build big biceps quickly. Just control each repetition so as not to swing your body and dumbbells.

1B Extension of the arm from behind the head

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Stand up straight, holding a dumbbell overhead with one hand. Bend your arm at the elbow, lower the projectile behind your head, and then lift it back up. Complete all repetitions on one arm, then move on to the other.

Note : Working with one arm allows you to fully focus on the triceps. The core muscles must be tense to keep the torso upright.

2A Hammer Grip Dumbbell Raise

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Stand up straight, holding dumbbells at your sides (palms facing each other). Without spreading your elbows to the sides, lift the dumbbells to your shoulders, tensing your biceps at the top. Lower the dumbbells to return to the starting position.

Note : The hammer grip places stress on different parts of the biceps and also engages the forearms at the same time.

2B Bent-over arm extension

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Holding a dumbbell with bent arms, lean forward while keeping your back straight. Straighten your arm and move it back, and then lower it back to the starting position. Complete all repetitions on one arm, then move on to the other.

Note : To get the most out of your triceps workout, make sure you keep the target muscles tense as you straighten your arms and curl them slowly in a controlled manner.

3A Squat Curl

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Squat down, lean over, and place your elbows on your hips while holding a dumbbell in each hand. Raise the dumbbells, squeezing your biceps at the top, then slowly lower them back to the starting position.

Note : This exercise allows you to work your biceps through a full range of motion at a slightly different angle than the classic variation.

3B Push-ups with narrow arms

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Take dumbbells, take a lying position, placing your hands so that the dumbbells touch. Brace your core and straighten your body into a straight line from head to toes. Bend your elbows to lower your body, and then with an energetic movement, straighten and return to the starting position.

Note : narrow placement of the arms reduces the involvement of the chest and shoulder muscles, and places the main load on the triceps.

Week 2

Week 3

Week 4

Workout 3: Legs and Abs (Week 1)

1A Squats

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Hold a dumbbell in each hand and stand straight. Tighten your core and squat down as deeply as possible. Push your heels off the floor and stand up to return to the starting position.

Note : This is a classic exercise for building big, strong legs. Since squats work multiple muscle groups, they are also very effective for burning belly fat.

1B "Lumberjack"

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Stand up straight, holding a dumbbell in both hands above your shoulder. Squat down, lowering the dumbbell in an oblique line across your body. Reverse the movement to return to the starting position. Do the prescribed number of repetitions and switch sides.

Note : This exercise works the core, shoulders, and lower back muscles.

2A Lunges

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Take dumbbells, stand straight and lower your arms along your body. Brace your core, take a large step forward so that your legs are bent at a 90° angle, then push off with your front leg and return to the starting position. Complete the prescribed number of repetitions on one leg and move on to the other.

Note : Lunges work many of the same muscles as squats, but with more emphasis on the core, as the abdominal muscles must work harder to keep the body balanced.

2B Dumbbell Overhead Rotation

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Stand up straight, lift the dumbbell above your head and move it clockwise. Complete all repetitions, and then repeat the same movement, but this time counterclockwise.

Note : This exercise works the abdominal muscles, which must be fully contracted to support the torso in an upright position. It also strengthens the shoulder joints.

3A Goblet Squats

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Stand up straight, holding a dumbbell in front of you with both hands. Keeping your back straight and your core engaged, squat down until the dumbbell almost touches the floor. Stand up to return to starting position.

Note : in addition to building muscle mass, this exercise allows you to maintain a high heart rate, which will have a positive effect on fat burning.

3B Crunches

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Lie on the floor, holding a dumbbell on your chest. Tighten your abdominal muscles, lift your torso, and then slowly lower yourself back down.

Note : crunches are a very effective way to pump up your upper abs. Additional weights in the form of a dumbbell will allow you to work the target muscles even better and raise and lower your torso without the help of inertia of movement.

Week 2

Week 3

Week 4

A set of exercises with dumbbells

The best exercises with dumbbells at home

It is quite simple. Perfectly adapted for people with different levels of training. It includes only those exercises that literally everyone can do, regardless of their level of training. Some require the use of a chair or bench.

Squats with dumbbells

The legs are spaced a little more or at the level of the width of the shoulder girdle. They hold dumbbells in their hands and begin to slowly squat. You need to lower, inhaling air, until a parallel to the floor surface is formed, and rise to the initial position, exhaling. If you increase the amplitude of the squat, dropping below the right angle, the gluteal muscles will receive more load.

The optimal number of sets is 3-5 times, in each of which 10-15 repetitions are performed.

"Hammer"

They stand up straight. The legs are placed shoulder width apart. Hands with palms turned towards you are lowered down.

The right arm, holding the dumbbell, is bent at the elbow and raised to the shoulder joint with exhalation or breath-holding. The starting position is taken with inhalation. Repeat the same action on the left hand.

The correct technique for performing the “hammer” implies complete immobility of the body and elbows. The pace should be slow to get a feel for how the biceps work. Sets of 8-12 “hammers” are made from 3 to 5.

Bench press

It requires some preparation and is performed with a bench set at an angle of 30-40 degrees. It is securely fixed. She shouldn't wobble. Lie on the bench with your back, and place your feet on the floor in the most comfortable position.

At the beginning of the exercise, your hands can be placed either at the same height or below the level of the bench. With an exhalation, raise your arms up. Return to the starting position while inhaling slowly. The exercise is similar to the barbell press, but only dumbbells are used here. Hands must be located at the same level with each other.

The number of presses in 3-5 approaches varies from 8 to 12.

Dumbbell row

It is carried out using a horizontal bench. Approaches are done exclusively with alternating hands.

The right hand and knee rest on the bench. The left leg, bent slightly at the knee joint, is placed on the floor surface, and the hand with the dumbbell is lowered. The working hand is pulled towards the waist, while the shoulder blades are brought together. The sides are changed after 10-15 lifts, and the number of sets is done from 3 to 5.

Targeted work on biceps

1. They either sit on a chair or remain standing on the floor. In the latter case, the legs are placed slightly wider than the shoulder girdle. The arms spread to the sides in both versions look up with the palms. They are bent at the elbow joint and raised together with dumbbells to shoulder level.
2. Performed using a bench or chair. Sit on a supporting surface so that your back is slightly tilted forward and your legs are spread wide apart. The left elbow rests on the left knee. Bending the arm, it is brought to the shoulder. A similar action is done on the opposite side.

Both exercises involve twisting your hands outward at the top point. Do 10-15 repetitions on each side. The number of sets is 3-5.

Triceps workout

Seated French press with dumbbell

They stand up straight. The legs are placed at the same level as the shoulders. A dumbbell held with both hands is raised above your head. With a sigh, it lowers to the back of the head, and with an exhalation, it rises again. The elbow joints should be parallel to each other and not move to the sides.

One-arm seated French press with dumbbell

Similar to the first, but done separately on both the right and left hands. Thus, the amplitude increases noticeably, and the dumbbell drops much lower.

For each hand you need to do from 8 to 12 repetitions. The optimal number of approaches, as in all other exercises, is from 3 to 5.

Exercise for shoulders and upper back

Involves performing a set of three exercises:

Shrugs with dumbbells

Standing on the floor, place your feet slightly wider than your shoulders. Hands with dumbbells are lowered down. Using the force of the trapezius dorsal muscles, exhaling, the shoulders are raised towards the ears. The elbow joint should remain straight. No bends should be allowed. Inhaling air, your shoulders slowly lower.

Exercise skier with dumbbells

It involves simulating the movements that skiers perform with their hands. Feet the same width as shoulders. One of the arms, together with the dumbbell, is brought forward and bent at an angle of 90 degrees upward, and the other, on the contrary, is behind and bent at the elbow joint downward at a right angle. The exercise involves changing the position of the hands, that is, back and forth.

Swings with dumbbells

In a standing position, bring your legs together and bend your knees slightly. Hands with shells are lowered along the body. The dumbbells are lifted to the armpits, bending the elbows at a right angle, but only with them brought forward and turned outward. This allows you to use the shoulder muscles exclusively in isolation.

Exercises are done according to the 3-5x8-12 scheme.

Exercise for the muscles of the shoulder girdle and rear deltas

To take the starting position, the torso is tilted forward at an angle of 90 degrees, while the legs are placed at shoulder level. The hands holding the projectiles are lowered, palms facing inward.

Execution involves raising your arms to the sides. A slight bend in the elbow joints is acceptable if you cannot keep them straight. You cannot straighten your torso. It should remain inclined for all repetitions, which are supposed to be done from 8 to 12 in each of 3-5 sets.

Exercise for the muscles of the upper belt

Standing on the floor, place your feet shoulder-width apart. This starting position assumes that the arms pressed to the chest are turned inward with the palms. Hands are raised up, alternately turning outward the left and right palms. Only one turn is made on each side. When the hand is returned to the starting position, the palm is turned again and the hand is pressed against the chest. You need to do from three to five sets, the number of repetitions in which is from 8 to 12 times.

Exercises for the upper pectoral muscles and anterior deltoids

Consists of two exercises:

1. To take the starting position, stand straight, placing your legs at a distance equal to the width of the shoulder girdle. Hold the dumbbell with both hands and extend it in front of you so that it is in line with your shoulders. The projectile is pulled to the chest by bending the elbow joints. Return to the starting position.
2. Performed from a similar position as the first. Hands, holding dumbbells, straighten in front of you and make overlaps, alternately moving one hand over the other, making movements similar to scissors.

You need to do at least 3-5 approaches, in which they perform 8-15 times.

Exercises for leg muscles

To develop and pump up the muscles of the lower extremities, while practicing on your own, you should do the following:

Lunges with dumbbells in hands

Alternately done on each side. The working left leg is placed forward, and the thigh becomes a support on which the hands holding the dumbbells rest. The right leg is pulled back. It is straightened, that is, not bent, but should not lie on the floor surface. The knee is suspended, and the emphasis is placed solely on the toe. When lunges to one side are done, change legs and repeat all the actions again.

Workout 4: Shoulders (Week 1)

1A Overhead press

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Stand straight, holding dumbbells at shoulder height. Raise the dumbbells above your head with your arms fully extended, and then lower them back to the starting position.

Note : The key to building broad shoulders is to get the muscles to work through their full range of motion, so make sure you lower the dumbbells all the way to the starting position at the end of each rep.

1B Dumbbell lateral raises while standing

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Take dumbbells, stand up straight and lower your arms along your body (palms facing each other). Lean forward slightly, lift the dumbbells to the sides, and then slowly lower them back to the starting position.

Note : This is an excellent exercise for the middle delts, which, when properly developed, create a wide V-shape to the torso.

2A Arnold Press

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Stand up straight, holding dumbbells at shoulder level with your palms facing you. Raise the dumbbells overhead by rotating your wrists and straightening your arms, then lower them back to the starting position.

Note : Rotating your wrists allows you to recruit even more muscle fibers than the classic overhead press.

2B Chin Row

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Stand up straight, holding dumbbells at the front of your body with straight arms. Pull the dumbbells up until your palms are level with your chin. Lower your arms and return to the starting position.

Note : Do not use too heavy a weight at first and do not make sudden movements. Instead, focus on the quality of your reps.

3A Raising dumbbells in front of you

Sets : 4, reps : 10, rest : 0 sec, tempo : 2010

Technique : Stand up straight, holding dumbbells at the front of your body with straight arms. Raise the dumbbells in front of you to shoulder level and then lower them back down.

Note : The exercise primarily works the front of the shoulders.

3B Shoulder Raise

Sets : 4, reps : 10, rest : 60 sec, tempo : 2010

Technique : Take dumbbells, stand straight and lower your arms along your body. Brace your core, lift your shoulders, pause, and then return to the starting position.

Note : The main benefit of this exercise is that it allows you to work with heavy weights because it has a small range of motion.

Week 2

Week 3

Week 4

Source: https://www.coachmag.co.uk/exercises/dumbbell-exercises/4131/the-ultimate-dumbbell-arms-workout