Exercise 18 of Check your email for a nuilding message. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

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Dumbbell Only Workout: 5-Day Muscle Building Routine With Dumbbells Written by Brandon George. Your chest strength will soar doing dumbbell flyes, which can be done on a bench or lying on the floor.

How-to: Lie on a bench or the floor with your knees bent. Hold the dumbbells directly above your chest, with palms of hands facing each other. Keeping elbows bent, raise the dumbbells back above your chest again, then repeat. Build up your lats, pecs, and abs like a lumberjack chopping wood without worrying about an ax or your aim.

This dumbbell exercise can be done on a bench, the floor, or a stability ball. Just be sure to keep a good grip on the dumbbell!

How-to: Lie faceup with feet on the floor. Hold a single dumbbell in both hands and raise it above your chest. Slowly extend the dumbbell overhead while slightly bending your elbows, then bring it back to the starting position.

Be sure to start this one with a low enough weight that you can manage it comfortably. This classic biceps exercise builds your arm strength and grows those arm muscles you want to flex in the mirror.

How-to: While sitting or standing, hold dumbbells straight down at your sides. Bend your elbows and bring the weights up toward your shoulders, rotating your arms until palms of hands face shoulders.

Slowly return to the starting position and repeat. You can do this move standing or seated. How-to: Stand with feet hip-width apart, holding a dumbbell with both hands. Raise the weight overhead with arms straight, then bend elbows and lower the weight behind your head.

Raise the weight back above your head, then repeat. Keep upper arms as still and steady as possible to maximize the workout. This move not only increases hand strength but also builds muscle in your forearms. This often-overlooked muscle group is used for everything from turning a doorknob to moving a computer mouse.

How-to: Sit on a bench or chair, holding a light dumbbell in each hand. Place your forearms on your thighs, with wrists on top of knees and hands extended beyond knees. Palms can face up or down. Slowly curl the weights up, then lower them.

Move only your hands, not your arms. Squats alone work your major leg muscles, but adding weight can really help those muscles pop.

You can also add dumbbells to any squat variation if you need a challenge. How-to: Stand with feet hip-width apart, holding a dumbbell at each of your shoulders. Sit down into a low seated position, keeping weight in your heels. Pressing through heels, push hips forward and up to return to a standing position.

Dumbbells add an extra degree of difficulty to lunges, and so does switching it up with a lunge variation. Adding dumbbells to walking lunges helps you build up your quads and glutes like your standard lunge and also works your grip strength.

How-to: Stand, holding a dumbbell in each hand. Lunge forward with your right leg, lowering until your knee is at a degree angle. Push through your front foot to stand.

Repeat by lunging with the other leg. Have you ever stood on your tippy-toes to grab something off the top shelf? How-to: Stand, holding dumbbells at your sides, right by your hips. Lift your heels, keeping toes on the floor and the weights by your sides. Lower heels back to the floor. Pro tip: For a seated calf raise, place the dumbbells on top of your knees and lift your heels, either one leg at a time or both together.

Take these 18 exercises and work them into a weekly routine to kick off your monthlong plan. With fitness all pivoting to streaming, we tried 6 of the most popular brands. Here are the pro and cons. Is pilates better for your body than gym workouts?

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The Russian twist is a workout that targets the core, hips, and shoulders. Here's a step-by-step guide on how to perform this exercise.

Lie on a flat bench holding a dumbbell with both hands above your chest with straight arms. Lower the weight under control behind your head, keeping your arms straight. Then raise it back to the start position. Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows.

Pause at the top, then lower the bar back to the start under control. Stand tall holding a light dumbbell in each hand by your sides with a slight bend in your elbows.

Lie back on an incline bench holding a dumbbell in each hand above your chest with a slight bend in your elbows. Lower the weights out ato the sides under control, keeping that bend in your elbows, then return to the start position. Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels.

Engage your abs and bend your elbows to lower your chest towards the floor, then press back up powerfully. Heads up — the sessions change in block 2 to prompt faster body composition changes.

The four sessions are chest and back, legs and arms, chest and back again, and shoulders and arms. More moves for each major muscle group adds up to faster progress. In the final week, reps are added to each exercise. Week 1: Sets 5 Reps 10 Tempo Rest 60sec. Hold a barbell with a shoulder-width grip, bending your knees slightly.

Pull the bar up to touch your sternum, then lower under control. Week 1: Sets 4 Reps 10 Tempo Rest 60sec. Week 2: Sets 4 Reps 12 Tempo Rest 60sec. Lie on a flat bench, holding a dumbbell in each hand at chest height.

Lie chest-down on an incline bench, holding a light dumbbell in each hand. Keeping your chest against the bench, raise the weights out to the sides, leading with your elbows. Week 2: Sets 4 Reps 15 Tempo Rest 60sec. Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip.

With a slight bend in your knees, hinge forwards from the hips and lower the bar until you feel a stretch in your hamstrings.

Reverse to the start. Week 1: Sets 4 Reps Tempo Rest 60sec. Week 2: Sets 4 Reps Tempo Rest 60sec. Week 2: Sets 4 Reps 15 Tempo Rest 30sec.

Stand tall in front of a cable machine, holding a bar handle attached to the lower pulley with palms facing up. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height.

Squeeze your biceps at the top, then lower. Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down. Lower the weights out to the sides under control, keeping that bend in your elbows, then return to the start position.

Sit on the machine, holding a double-grip cable attachment in both hands. Lie flat on a bench holding a dumbbell with both hands above your chest with straight arms. Lower the weight under control behind your head, keeping your arms straight, then raise it back to the start position.

Week 1: Sets 5 Reps Tempo Rest 60sec. Week 2: Sets 5 Reps Tempo Rest 60sec. Hold the bar with an underhand grip and hang with your body straight. Brace your abs and glutes and engage your lats, then pull up until your chin is above your hands. Pause at the top, then lower yourself back to the start under control.

Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides.

Stand tall, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Accelerate how quickly your body builds mean muscle mass and become more efficient at burning fat by adopting these better-eating habits.

Check your email for a confirmation message. Toll Free: support dmoose. Written by Brandon George. Written routined Daniel Murphy. Builcing weigh in on how routinrs design a Low-carb diet myths workout plan that Muscle building routines muscle growth. If you're trying routine build more muscle, committing to the correct weekly workout plan is key. For one thing, it'll Lower cholesterol and reduce risk of diabetes routinees become more efficient at the gym since you'll be focusing on exercises that are important to your goals. Plus, you'll be able to avoid overworking your muscles by incorporating adequate rest, which will decrease your risk of injury and help you see real results. When it comes to building strength and gaining muscles, there are a few ways to do it. Read on for top trainers' advice for crafting the ideal muscle-gain workout plan.

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