can you get jacked by using only dumbbells yes and here is how this is a 4-day full body training plan which is the best option for dumbbell only workouts in my opinion because dumbbells don't have that much exercise variety to dedicate the whole workout to only couple of body parts and before you comment um actually dumbells have a lot of exercise variation let me tell you something technically they do but the more you move away from the basic exercises the more bizarre the exercises get and the less effective they are like this one I don't
think that you should be doing stuff like this there is no way that you can ever put enough stress on the pecs with an exercise like this the biggest plus of this workout is that you can do it with just a pair of dumbbells at the comfort of your own home and you don't have to waste your time traveling to the gym and paying for the gym membership but there are also some negatives like that there are no good vertical pulling exercises when you are doing dumbbell only workouts or that after sometime you will simply
get so strong that your dumbbells just won't provide enough resistance anymore but I got a solution for all of those problems which I'm going to tell you right now so what do you do when you can't increase the weight anymore because your dumbbells are maxed out there are a couple of solutions that you can apply either increase the sets or the Reps that you are doing or decrease the rest times between the sets or you can just increase the difficulty of the exercise that you are doing for example when you are doing the squat you
can slightly elevate your heels by putting a small plate on the ground or anything that you can step on this will make it much more challenging without even going up in weight and you can also add a pause at the bottom of the movement now let's finally talk about the training routine as I said before it's a 4-day full body training plan which consists of workout a and workout B so the way you can schedule this can be for example like this or like this or in any other way you find convenient for you and
do you know what else is convenient um that's right it's my patreon if you want to get access to the simplified Hub where you can get all the information about bodybuilding in a written form or if you want to appear in my videos as a little cartoon character and you can even get coached by me personally Link in the description thanks so let's start with the workout a and before you start the workout always warm up the most important joints like shoulders wrists knees and hips you can for example do some body weight push-ups and
squats just something to get you ready it's not rocket science first exercise is bench press and if you don't have a bench available you can just do floor press which is basically bench press but you lay on the ground or you can put the dumbbells in a backpack and do weighted push-ups it's up to you what you like the most three sets of 8 to 15 reps depending on how heavy your dumbbells are this is going to apply to all of the exercises in this training plan then we move on to the back remember when
I was saying that dumbbell only workouts like a good vertical pulling exercise that leaves us with two options if you have access to a pull-up bar do pull-ups if you can't do pull-ups just yet try negative pull-ups or use a band or let someone hold your legs and if you don't have a pull-up bar do pullovers this is an amazing exercise for the lights and should compensate for the lack of pull-ups in your routine really try to open your rib cug and focus on stretching your legs for both of these exercises do three sets of
8 to 15 reps next up we have shoulders here it's pretty simple overhead press is your go-to either sitting or standing it's up to you what you like more three sets of a to15 reps we will come back to the shoulders one more time to do some isolation exercises but now we continue with the biceps here it's also really simple the good old bicep scrs three sets of 12 to 20 reps now it's time for some isolation exercises first we need to focus on the long head of the triceps so do school Crashers or any
other overhead extension that you like fre sets of 15 to 20 reps and we follow that up with the shoulder isolation exercises so do the rear delt flies and lateral raises for both of these exercises do three sets of 15 to 20 reps this completes all the exercises for the upper body the only exercises left are for the legs first up we have the front squat three sets of 8 to 15 reps really focus on keeping your back straight and go below parallel then we move on to the Romanian deadlift here the same thing applies
keep your back straight while also keeping your chest up and pulling your shoulders back and really try to stretch those hamstrings three sets of 8 to 15 reps and the last exercise of this workout is care phrase find an elevated surface that you can step on you can for example use the stairs then grab the dumbbells in your hands or you can put them into a backpack and do it that way here you should go slowly and really focus on stretching your calves at the top and at the bottom position of the movement and you
can even Implement a little pause three sets of 15 to 25 reps so this was the workout a now let's look look at the workout B in this workout we start with shoulders instead of the chest to emphasize the shoulders a little bit more the exercise that we will do is the same as before because it's just the best exercise for the shoulders so do overhead press three sets of a to 15 reps next up we have the back we are still missing a rowing exercise in this routine so we will do dumble rows keep
your back straight chest up shoulders back and really try to pull the dumbbells to your waist three sets of 8 to 15 reps now it's finally time for the chest because we did a flat pressing movement in the workout a now we need an incline variation so if you have an incline bench you can do the incline bench press if you don't have incline bench press don't worry instead you can do a decline push-up with your feet elevated this will hit your upper chest so it's a perfect replacement start with body weight and after you
get stronger you can put your dumbbells in a backpack and overload that way three sets of 8 to 15 reps and after that we have the biceps because we did a normal dumble curl in the previous workout now we need a variation that focuses on the break Alis and braak your radialis so we will do hammer curls three sets of 12 to 20 reps then we move on to the isolation exercises first up is triceps it would be great to have a movement that is similar to the triceps push down so we will do triceps
kickback three sets of 15 to 20 reps then we have the shoulder isolation exercises once again so do the rear Del flies and lateral raises three sets of 15 to 20 Reps for each exercise now we can start with the leg exercises first up we have lunges really try to do long steps so you can get as big of a stretch as possible three sets of 12 to 15 Reps for each leg after that we will do front squats again you can pretty much do any squat variation you like it's up to you what you
prefer three sets of 8 to 15 reps and to finish off this workout we have C raises once again three sets of 15 to 25 reps so this was the workout B now let me tell you what you can do if you are really short on time and you want to get this workout done in a little bit more time efficient manner it's called antagonist training no you are not training to become the Joker what this actually means is that you will be doing two exercises back to back with minimal rest in between but every
one of those exercises needs to focus on the opposite part of your body so for example you can do an exercise for the chest and immediately follow it up with an exercise for the back or you can do an exercise for the legs and then go for a shoulder focused exercise right after that you can pretty much match the exercises however you want you just want to make sure that the two exercises don't interfere with each other so for example you shouldn't combine back and biceps because the back exercises also use biceps and that would
negatively impact your biceps exercise afterwards by applying this method you can really save a lot of time and you should also keep in mind that to get the most out of this training plan you need to consume enough protein get a good night's sleep and apply Progressive overload that's all you need to do to get jacked it's simple as that and a big shout out to all the wonderful people who are supporting me on patreon thanks if you enjoyed this video please give it a thumbs up thank you for watching [Music]
