Dumbbells Only Pump for Upper-Body Muscle

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YOUR SETUP

Some people have elaborate training accommodations in their homes (a power rack, full sets of dumbbells, bars and plates, one of those decked-out home gyms, etc.). You’re not one of those people. You have the bare minimum: a bench and one pair of dumbbells sitting in the basement. The guy with the decked-out gym can do pretty much any of the complete programs we publish every month. You, on the other hand, need to get a bit more creative.

Let’s say those dumbbells you have are a pair of 30-pounders. And like most people, you have limited time on your hands, yet you still want to get the most out of your time.

YOUR SOLUTION

The following workout will tax your entire upper body (chest, back, shoulders, biceps and triceps) in less than a half-hour. Because 30s are the only dumbbells you have, the order in which you do the exercises listed is crucial. Reason being, performing bent-over rows and dumbbell bench presses with such light weight won’t suffice for most guys. However, if you do those movements after a series of other exercises, your upper-body muscles will be fatigued to the point that 30s are plenty heavy to get a good pump without having to do 50-100 reps per set.

Notice which exercises you’ll start with: bent-over lateral raises (for rear delts), kickbacks (triceps), lateral raises (middle delts) and so on. Thirty-pound dumbbells will easily be heavy enough on those movements for most guys, since you have less of a mechanical advantage with them—in other words, they’re more difficult, causing you to use a lighter weight. As you get further along in the circuit, the exercises become easier in terms of mechanical advantage, while at the same time getting tougher because you aren’t resting between exercises. Typically, you’d want to train your larger muscle groups before smaller ones, but not when all you have is a pair of 30s.

YOUR WORKOUT

Do one set of each of these moves consecutively without rest (circuit style). After completing the circuit one time through, rest one minute, then repeat. Take each set of each exercise to failure. Go through the circuit as many times as possible in the limited time you have (in 20 minutes, that should be 4-5 sets per exercise).

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Dumbbells Only Pump for Upper-Body Muscle

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Paige Hathaway

Paige Hathaway

2 days 17 minutes ago

Limits are imaginary ✨🤟🏼🌎
Never in a million years did I think that I would travel to Dubai, get to meet and share smiles with hundreds of people at the fitness expo or ride camels and four wheelers in the desert!! Geeesh, What is life.. 😍

...At the end of the day, I think to myself that my life may not always be perfect, but it’s completely what I make of it. 👉🏼 It’s not exactly what I see but how I look at things. It’s not necessarily about what I do, but how I do it. So everyday I make my life count and I make it memorable and I do the things my dreams inspire to be.

Paige Hathaway

3 days 1 hour ago

It’s ok to be scared.. being scared is normal but letting that feeling overpower your life and control you will ruin it. Most people are paralyzed by their fears. They become so afraid to take a step out of their comfort zone that they stay complacent. They fear failure, they fear rejection, they fear fear... But having courage against your fears doesn’t mean you don’t get scared... having courage against your fears just means you didn’t let fear stop you. Refuse to reform your life because you’re scared of the unknown or getting outside of your normal.

DECLARE TO HAVE FAITH IN YOURSELF ABOVE EVERYTHING ELSE! Use your energy not to worry but to believe. Great people do things before they are fully prepared. They do things before they know that they can even do it. Doing things you are afraid of, going beyond your comfort zone, taking risks that scare the hell out of you... THAT is what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good.. who freaking cares....?!
You tired something and the comfort zone that you left will still be the comfort zone that you left if you shall ever choose to return. ✨🐫🌏 #ididntgetthisfarfromfear #igotthisfarfromhavingcourage

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