No Barbell, No Problem!

Place a crowded gym is an obstacle for most of the athletes, especially coupled with the limitations of the equipment and the scarcity of the barbell. But actually there is some movement for intensive training without the use of dumbbells you know!

Only by using a dumbbell and bodyweight workout a few movements you will still be able to do intensive training without the need to wait for other people who are using dumbbells and other equipment.

There are 4 parts of the body that you can train intensively using dumbbell dumbbell and without that, the rear part of the body muscles (back), chest muscles (chest), leg muscles (legs), and shoulder muscles (shoulder).

Well the following exercises using dumbbells and bodyweight workout:

Back Dumbbell Workout (Muscle Rear)
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dumbbell Deadlift

• Prepare two dumbbells weighing adjusted and place it near the feet.

• Stand with your feet shoulder-width apart.

• Then bend your knees up to about 90 degrees (starting position).

• Then hold a dumbbell in each hand.

• After the lift dumbbells while standing upright and keep your chest.

• Return to starting position and do 5 sets x 10 reps.

Pull-Ups

• The position of hanging bodies and hands grasping the bar

• palms facing inwards

• Position your elbows straight

• Board was appointed to head touches the bar

• Breath drawn while lowering the body and exhale as you lift the body up.

• Perform 5 sets to failure

Note: Rest for 90 seconds between sets

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dumbbell Row

 • Hold a dumbbell in both hands
• feet shoulder width apart with the upright
• your legs slightly bent
• bend so that the back is almost parallel to the hips
• Hand hanging straight down the chest (starting position)
• Then pull the dumbbell up to par with your body
• Hold a dumbbell few seconds
• Then back again back to the starting position
• Perform 4 sets x 15 reps on each arm

inverted Row

 • Set the bar at waist-high shelf (You can also use the smith machine)
• Position the hanging body under the bar
• Hold the bar hand and wider than shoulder (starting position)
• The body straight and the heel of the foot touches the floor
• Then pull the bar towards your body and hold a few seconds
• Then back again back to the starting position
• Perform 4 sets to failure
Note: Rest 90-120 seconds between sets

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Reverse Dumbbell Flyes.

• Lie face down on an incline bench with a slope of about 35 degrees

• Hold a dumbbell with both hands straight down

• Position your palms facing each other

• Hold the position of the foot with the tip of your toes strongly

• Lift the dumbbell slightly forward (starting position)

• Then lift the dumbbell to the side with the elbow slightly bent

• Decrease in the initial position

• Perform 4 sets x 12 reps

Dumbbell Trap 3 Raise

• Prepare incline bench and set its slope about 60 degrees

• Hold a dumbbell in one hand

• The hand that is not holding the dumbbell is placed on the upper end of the bench

• Rest your body your head and set it up like bending (starting position)

• legs slightly bent

• Let the hand holding the dumbbell hang under your body

• Then pull the dumbbell up arms slightly parallel to the hips

• Then lift the dumbbell up and down to the starting position

• Then do the opposite hand

• Perform 4 sets x 12 reps on each arm

Note: Rest 90 seconds each

Dumbbell Chest Workout (Chest Muscles)

Triset:

Incline Dumbbell Bench Press

• Sit on the incline bench
• Adjust the tilt between 30-45 degrees
• Hold a dumbbell in both hands with palms facing each other.
• Then Lying on the incline bench.
• Then lift the dumbbell up parallel to the chest (starting position).
• Turn your palms forward.
• elbow bent to form an angle of 90 degrees.
• Lift the dumbbell up and hold a few seconds.
• lower slowly to return to the starting position.
• Perform 5 sets x 12-6 reps (for the last set to do until failure).

45-Degree Incline Dumbbell Press

• The movement is almost the same as the movement of the incline dumbbell bench press
• Only adjust the tilt by 45 degrees
• Hold a dumbbell in both hands with palms facing each other
• Then Lying on incline bench
• Then lift the dumbbell up parallel to the chest (starting position)
• Turn your palms toward the front
• Elbow hand bent to form an angle of 90 degrees
• Lift the dumbbell up and hold a few seconds
• Then lowered back to the starting position slowly.
• Perform 5 sets x 12-6 reps (for the last set to do until failure)

Dumbbell Bench Press

• At lie flat bench with a dumbbell in each hand.
• Place a dumbbell in the thigh.
• Then lift the dumbbell up parallel to the chest and shoulder width exceeding (starting position).
• elbow bent to form an angle of 90 degrees.
• Make sure the palms facing outward or forward.
• Then push the dumbbell up and feel the contraction in your chest.
• Hold a moment at the top and then lower slowly to the starting position.
• Perform 5 sets x 12-6 reps (last set to failure)

Note: Rest for 2 minutes between sets.

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Incline Dumbbell Flyes

• Prepare the incline bench press and adjust the slope of no more than 30 degrees

• Hold a dumbbell in both hands

• Lie on a bench with your back flat on the bench

• Then lift the dumbbell up almost parallel to the chest

• Open wide hands and elbows slightly bent

• Position your palms facing each other (starting position)

• Then lift the dumbbells up toward your chest is almost touching

• Then pull retraced early

• Perform 4 sets x 10 reps (last set to failure)

Push-Ups bodyweight

• The position of lying on his stomach with both hands as the support of your body

• Position your arm slightly exceeds the width of the shoulders and palms open (starting position).

• Then your body lowered so that the chest almost touches the floor

• Then your body back to the starting position.

• Perform 4 sets to failure.

Note: Rest for 90 seconds between sets.

Dumbbell Workout Legs (Leg Muscles)

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Bulgarian Split Squat

• Prepare a bench or box

• Stand back to the bench

• each hand holding a dumbbell that is placed on the side of the body.

• Position your palms facing each other

• Then put one foot on a bench (starting position)

• Then lower your body by bending your elbows feet

• Lift back to starting position

• Repeat on opposite leg

• Perform 5 sets x 10 reps on each leg

Goblet Squat

• Stand up and both hands holding one end of the dumbbell simultaneously in the chest

• Legs wide open legs slightly exceeds the hip (starting position)

• Then do the squat movement until almost touching the back of the thigh calf

• Elbow hand touching the quadriceps

• Make sure your back straight and hold briefly below

• then stood back up to the starting position.

• Perform 5 sets x 12 reps

Note: rest for 60-90 seconds between sets

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Reverse Lunge From Deficit

• Stand on the platform legs shoulder-width apart (starting position).

• Hold a dumbbell in both hands

• Then bend your legs at the same elbow by pulling one leg backward

• Bend your back foot to touch the floor

• Return to starting position

• Perform 4 sets x 10 reps on each leg

dumbbell deadlift

• Prepare two dumbbells weighing adjusted and place it near the foot

• Try to stand feet shoulder width apart

• Then bend your knees up to about 90 degrees (starting position)

• Then hold a dumbbell in each hand

• After the lift dumbbells while standing upright and keep your chest

• Return to starting position and do 4 sets x 10 reps

Note: rest for 60-90 seconds between sets

Dumbbell Step-Up

• Prepare bench (chair)

• Stand upright by holding a dumbbell in both hands

• Position your hands at your sides

• Then lift your right foot to the left foot on the bench followed

• Then lower your right leg and left leg followed

• Take turns with the left foot first up bench

• Repeat 4 sets x 10 reps for each leg

• Rest 60-90 seconds

Heels-Elevated Goblet Squat

• Stand up and both hands holding the dumbbells simultaneously in the chest

• Legs wide open legs slightly exceeds the hips and lift the heel of the foot (starting position)
• Then do the squat movement until almost touching the back of the thigh calf
• elbow touching the quadriceps
• Make sure your back straight and the heel remains elevated
• hold a few seconds under
• Then stand back and then to the starting position
• Perform 1 set to failure
• Rest for 60-90 seconds

Dumbbell Shoulder Workout (Shoulder Muscles)

Seated Dumbbell Shoulder Press

• Position the body to sit with both legs stretched
• Hold a dumbbell with both hands
• Then lift your hands up dumbbell parallel to the head (starting position)
• Rotate the wrist facing forward
• Then lift the dumbbell exceeds head
• further lowered dumbbell back to the starting position
• Perform ladder 5 x 2, 3, 5, 10, 10, 5, 3, 2 reps
• Rest for 10 seconds between reps

Seated Dumbbell Lateral Raise

• Use a straight bench and sit upright with a straight body position
• Open feet shoulder width apart
• Hold a dumbbell with both hands flat beside the body (starting position)
• Position your palms facing the thighs
• Lock your body that does not move
• Then lift the dumbbell sideways to slightly exceed hand shoulder
• Position your elbows slightly bent
• Hold on a minute
• Then lower back as the initial position
• Perform 4 sets x 12 reps and rest 60-90 seconds

One-Arm Kettlebell Snatch

• Hold the kettlebell with one hand.
• Then swing the kettlebell between your legs while bending the knees.
• Push your butt back.
• Pull the kettlebell forward up over your head and hands straight up position.
• Make sure your body is straight when kettlebel above.
• Then enter the swing back down between the legs.
• Perform 4 sets x 10 reps on each arm.
• Rest for 90 seconds.

Seated Dumbbell Cleans and Pess

• Sit on a bench with holding a dumbbell in each hand (starting position)
• Put the dumbbell along with body position with palms facing each other
• Then lift the dumbbell towards your shoulder with a little beat
• Then push the dumbbell over your head until it exceeds the hand straight
• Hold briefly above and bring to your shoulder
• And then slowly lower back down
• Do 4 sets x 10 reps and rest for 90 seconds

Fitness mania, so no barbell, no problem. Welcome to rehearse.