{"id":178494,"date":"2023-09-12T09:06:34","date_gmt":"2023-09-12T14:06:34","guid":{"rendered":"https:\/\/www.artofmanliness.com\/?p=178494"},"modified":"2024-03-13T16:10:57","modified_gmt":"2024-03-13T21:10:57","slug":"dumbbell-workouts-for-men","status":"publish","type":"post","link":"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/dumbbell-workouts-for-men\/","title":{"rendered":"Dumbbell Workouts for Size and Strength"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-178613\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2023\/09\/db-9.jpg\" alt=\"\" width=\"650\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2023\/09\/db-9.jpg 650w, https:\/\/content.artofmanliness.com\/uploads\/2023\/09\/db-9-372x230.jpg 372w, https:\/\/content.artofmanliness.com\/uploads\/2023\/09\/db-9-320x197.jpg 320w, https:\/\/content.artofmanliness.com\/uploads\/2023\/09\/db-9-640x394.jpg 640w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><span data-preserver-spaces=\"true\">Earlier this year, I changed up my strength training, transitioning from using barbells exclusively to combining them with dumbbells. This was due to a series of injuries over the past few years. <a href=\"https:\/\/store.barbell-logic.com\/art-of-manliness\/ref\/artofmanliness\/\">My coach, Matt Reynolds<\/a>, has done a great job accommodating my new normal and has programmed some great dumbbell-based workouts that have allowed me to stay healthy and strong while getting a bit more jacked.&nbsp;<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">While you can&#8217;t lift as much weight with dumbbells as you can with barbells, dumbbell training has some benefits.&nbsp;<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Dumbbells are versatile, allowing you to do many different exercises, both compound and isolation movements.&nbsp;<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Dumbbells can also be easier on the joints and tendons, especially when you&#8217;re doing pressing or benching movements (this is a big reason I switched to dumbbells).&nbsp;<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Dumbbells are great for doing high-rep hypertrophy workouts to add muscle mass, and they can also be used for <a href=\"https:\/\/www.artofmanliness.com\/featured\/conditioning-what-it-is-and-how-to-develop-it\/\">conditioning work.<\/a>&nbsp;<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Finally, I&#8217;ve noticed that most hotel gyms don&#8217;t have barbells, but they often have dumbbells. Having a dumbbell workout in your back pocket can allow you to train even when you&#8217;re on the road.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">As I said above, the biggest disadvantage of dumbbells is that you can&#8217;t add as much weight as you can with barbells. This can be a limiting factor in adding progressive overload to your workout (which is how you get stronger), especially on lower body lifts like squats or deadlifts. It&#8217;s still possible to progressively overload with dumbbells, though. You just have to add reps and not just weight to each workout.&nbsp;<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">The way Matt does it is that he&#8217;ll start me off doing a weight for three sets of eight reps. For the next workout, I&#8217;ll keep the weight the same and add a rep. I add a rep each workout and keep the weight the same until I can complete twelve reps. Once that happens, I&#8217;ll add five pounds to the dumbbells in the next workout and return to doing three sets of eight. Rinse, wash, repeat.&nbsp;<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">If you&#8217;re looking for a dumbbell strength workout, Matt put together the two below: one for your regular life and one for when you&#8217;re traveling.&nbsp;<\/span><\/p>\n<h2><span style=\"text-decoration: underline;\">4-Day Split Dumbbell Workout Program<\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">Matt recommends a four-day upper body and lower body split that looks like this:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Monday: Lower Body Workout #1<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Tuesday: Upper Body Workout #1<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Wednesday: <a href=\"https:\/\/www.artofmanliness.com\/featured\/zone-2-training\/\">Zone 2 Cardio<\/a><\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Thursday: Lower Body Workout #2<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Friday: Upper Body Workout #2<\/span><\/li>\n<\/ul>\n<p><span data-preserver-spaces=\"true\">If you don&#8217;t know how to do any of the exercises below, there are a boatload of good YouTube tutorials out there to watch.<\/span><\/p>\n<h2>Lower Body Workout #1<\/h2>\n<p><strong><span data-preserver-spaces=\"true\">Main Lifts<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Do the following exercises in the designated sets x reps scheme, with a 2-minute rest between each set.<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Goblet Squat: 3&#215;8<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Deadlift: 3&#215;8<\/span><\/li>\n<\/ul>\n<p><strong><span data-preserver-spaces=\"true\">Lower Body Conditioning\/Hypertrophy Circuit<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Do the following exercises in the designated sets x reps scheme, in a circuit (back to back); perform 3 circuits, with a 2-minute rest between each circuit.&nbsp;<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Bulgarian Split Squat: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Swing: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Single Leg RDL: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Sit-ups: 3&#215;10<\/span><\/li>\n<\/ul>\n<h2><span data-preserver-spaces=\"true\">Upper Body Workout #1<\/span><\/h2>\n<p><strong><span data-preserver-spaces=\"true\">Main Lifts<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Do the following exercises in the designated sets x reps scheme, with a 2-minute rest between each set.<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Dumbbell Shoulder Press: 3&#215;8<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Incline Bench Press: 3&#215;8<\/span><\/li>\n<\/ul>\n<p><strong><span data-preserver-spaces=\"true\">Upper Body Conditioning\/Hypertrophy Circuit&nbsp;<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Do the following exercises in the designated sets x reps scheme, in a circuit (back to back); perform 3 circuits, with a 2-minute rest between each circuit.&nbsp;<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Kroc Row: 3&#215;15<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Rolling Dumbbell Extension: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Curl: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Lateral Raise: 3&#215;12<\/span><\/li>\n<\/ul>\n<p><span data-preserver-spaces=\"true\">Finish the workout with a set of push-ups for as many reps as possible.<\/span><\/p>\n<h2>Lower Body Workout #2<\/h2>\n<p><span data-preserver-spaces=\"true\">Do the following exercises in the designated sets x reps scheme, with a 2-minute rest between each set.<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Thruster 3&#215;12<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Good Morning 3&#215;12<\/span><\/li>\n<\/ul>\n<p><strong><span data-preserver-spaces=\"true\">Lower Body Conditioning\/Hypertrophy Circuit<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Do the following exercises in a designated sets x reps scheme, in a circuit (back to back); perform 3 circuits, with a 2-minute rest between each circuit.&nbsp;<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Walking Lunge: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell RDL: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Bodyweight Squat: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Plank hold for as long as possible<\/span><\/li>\n<\/ul>\n<h2>Upper Body Workout #2<\/h2>\n<p><strong><span data-preserver-spaces=\"true\">Main Lifts<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Do the following sets x reps scheme, with a 2-minute rest between each set.<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Dumbbell Bench Press: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Seated Dumbbell Shoulder Press: 3&#215;10<\/span><\/li>\n<\/ul>\n<p><strong><span data-preserver-spaces=\"true\">Upper Body Conditioning\/Hypertrophy Circuit<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Do the following exercises in the designated sets x reps scheme, in a circuit (back to back); perform 3 circuits, with a 2-minute rest between each circuit.&nbsp;<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Chin-ups: 3 x AMRAP (as many reps as possible)<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dips: 3 x AMRAP<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Curl: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Rear Delt Raise: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Fly: 3&#215;10<\/span><\/li>\n<\/ul>\n<h2><span style=\"text-decoration: underline;\">Full Body Dumbbell Workout<\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">If you don&#8217;t have time to do the four-day split, or you&#8217;re traveling and want to get a full-body dumbbell workout in a single session, Matt recommends doing two of the main lower body lifts and two of the main upper body lifts for a workout. Here&#8217;s a sample:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Goblet Squat: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Single Leg RDL: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Bench Press: 3&#215;10<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Dumbbell Press: 3&#215;10<\/span><\/li>\n<\/ul>\n<p>If you&#8217;re looking to get some dumbbells to work out at home, and don&#8217;t want to buy a huge set of them in varying weights, <a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/adjustable-dumbbell-review-which-set-deserves-a-spot-in-your-gym\/\">here&#8217;s our pick for the best adjustable dumbbells.&nbsp;<\/a><\/p>\n<p>Also, if you&#8217;ve ever wondered why dumbbells are called dumbbells, well, <a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/why-are-dumbbells-called-dumbbells\/\">we&#8217;ve got intel on that, too.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Earlier this year, I changed up my strength training, transitioning from using barbells exclusively to combining them with dumbbells. This was due to a series of injuries over the past few years. My coach, Matt Reynolds, has done a great job accommodating my new normal and has programmed some great dumbbell-based workouts that have allowed [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":178612,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"activitypub_content_warning":"","activitypub_content_visibility":"","activitypub_max_image_attachments":3,"activitypub_interaction_policy_quote":"anyone","activitypub_status":"federate","footnotes":""},"categories":[230,7],"tags":[],"class_list":["post-178494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health-fitness"],"featured_image_urls":{"large":"https:\/\/content.artofmanliness.com\/uploads\/2023\/09\/db-blank-2-538x280.jpg","aom":"https:\/\/content.artofmanliness.com\/uploads\/2023\/09\/db-blank-2-372x230.jpg","reactor-320":"https:\/\/content.artofmanliness.com\/uploads\/2023\/09\/db-blank-2-320x197.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Dumbbell Workouts for Size and Strength | The Art of Manliness<\/title>\n<meta name=\"description\" content=\"Discover the advantages of dumbbell workouts for strength training. 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