There are many ways that you can implement a body sculpting or bodybuilding routine using this limited equipment. Below are a few examples of how this could easily be accomplished:
Body Sculpting Routine
Goal: This bodybuilding routine is designed for toning and fat loss. However, it also makes for a great beginner's bodybuilding training routine as well for those who are just getting started.
3 Days A Week Full Body Training Routine
* 75 Degree Incline Dumbbell Bench Press
* Dumbbell Bench Press
* One Arm Rows
* Dumbbell Pullovers
* Bent Over Lateral Raises
* Dumbbell Upright Rows
* Dumbbell Curls
* Overhead Triceps Extensions
* Dumbbell Squats
* Lunges (press with ball of foot)
* Stiff Legged Deadlifts
* Dumbbell Calf Raises
Instructions:
* Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
* Perform cardiovascular exercise for 20-30 minutes on the days off along with 4 sets of Leg Raises and Crunches for 15-25 reps.
An Advanced Bodysculpting Routine Using Supersets
Perform this routine 3 days a week with a day of rest in between (alternate between days 1 & 2). Do 20-30 minutes of cardiovascular exercise first thing in the morning on the rest days. This routine is great for anyone interested in getting toned quickly with minimum time in the gym.
This routine is performed using tri-sets; that is doing three exercises one after the other with no rest and then resting 1 minute.
Day 1 - Chest, Back, Shoulders, and Lower Abs
Tri Set 1:
* 75 Degree Incline Dumbbell Press
* One Arm Dumbbell Rows
* Flat Dumbbell Press
Tri Set 2:
* Two Arm Dumbbell Rows (Palms facing down)
* 45 Degree Incline Dumbbell Press
* Two Arm Dumbbell Rows (Palms facing up)
Tri Set 3:
* Bent Over Lateral Raises
* Dumbbell Upright Rows
* Leg Raises
Day 2 - Biceps, Triceps, Upper Abs, and Legs
Tri Set 1:
* Dumbbell Curls
* Overhead Dumbbell Triceps Extensions
* Crunches
Tri Set 2:
* Incline Dumbbell Curls
* Lying Dumbbell Triceps Extensions
* Lunges
Tri Set 3:
* Dumbbell Squats
* Stiff Legged Dead lifts
* Dumbbell Calf Raises
Instructions:
Do 2-4 sets per exercise of 10-15 reps. After the first tri set is done 2-4 times go on to the second tri set and so on.
Two Day Split Routine
Chest, Back, Biceps, Triceps
75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows (Palms facing down)
Two Arm Rows (Palms facing up)
Dumbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Tri Ext
Upper Legs, Calves, Abs, Shoulders
Squats
Lunges
Leg Extensions
Stiff Legged Deadlifts
Leg Curls
Calf Raises
Leg Raises & Crunch superset
Bent Over Lateral Raises
Lateral Raises
Dumbbell Shoulder Press
Instructions:
Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
There Are Many Ways To Implement This Routine
You can do it three times a week by alternating Upper and lower with 20-30 minutes of aerobics in the days in between (as in the Body for Life book).
Another way to do it is four times a week (e.g. Mondays/Thursdays: Day 1, Tuesdays and Fridays: Day 2; Aerobics on the days off=20-30 min).
If you have alot of motivation and good recuperative capabilities then you may wish to do it 6 times a week by alternating Days 1 & 2. If you were to choose this option and still wish to include aerobic activity, then just limit aerobics to 3 sessions of 20 minutes first thing in the morning on an empty stomach.
6 Day A Week Advanced Bodybuilding Routine
Day 1 - Shoulders and Arms
Triset:
Dumbbell Shoulder Press
Dumbbell Curls
Overhead Triceps Extensions
Giant set:
Dumbbell Upright Rows
Lying Triceps Extensions
Overhead Triceps Extensions
Incline Curls
Triset:
Lateral Raise
Hammer Curls
Bent Over Lateral Raises
Superset:
Concentration Curls
Triceps Kickbacks
Day 2 - Legs and Abs
Triset:
Lunges
Leg Curls
Dumbbell Squats
Superset:
Leg Extensions
Stiff Legged Deadlifts
Superset:
Dumbbell Calf Raises
One Legged Dumbbell Calf Raises
Triset:
Sit Ups
Leg Raise & Crunch
Knee Ins
Day 3 - Chest & Back Triset:
75 Incline Dumbbell Press
One Arm Dumbbell Rows
Incline Flyes
Triset:
Two Arm Dumbbell Rows with Reverse Grip (Palms Up)
45 Incline Dumbbell Bench Press
Dumbbell Pullovers
Superset:
Flat Dumbbell Bench Press
Two Arm Dumbbell Rows (Palms Down)
Instructions:
For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more:
More Advanced Bodybuilding Routines
After the advanced stage routine is performed for 8-10 weeks, in order to keep gains coming, one needs to graduate to a periodized program. A periodized program is one that cycles exercises, rest, and repetitions on a consistent basis (every 3-4 weeks) in order to continually stimulate muscle growth. Periods of higher volume/fast paced training, followed by periods of higher intensity (heavier weight)/longer rest in between sets training keeps the body off guard and responding optimally. Below is a sample periodized routine that you can follow from the comfort of your home gym.
Weeks 1-4
Notes: In a triset, exercises 1, 2, and 3 should be done with no rest in between sets. Only rest 1 minute after the third exercise in the sequence. In a superset, exercises 1 and 2 should be done with no rest in between sets. Only rest 1 minute after the second exercise in the sequence.
Day 1 - Shoulders and Arms
* Triset: Dumbbell Upright Rows 4 sets of 10-12 reps
* Bent Over Lateral Raises 4 sets of 10-12 reps
* Side Lateral Raises 4 sets of 10-12 reps
Giant set:
* Lying Triceps Extensions 3 sets of 10-12 reps
* Concentration Curls 3 sets of 10-12 reps
* Overhead Triceps Extensions 3 sets of 10-12 reps
* Hammer Curls 3 sets of 10-12 reps
Superset:
* Concentration Curls 4 sets of 10-12 reps
* Triceps Kickbacks 4 sets of 10-12 reps
Day 2 - Legs and Abs
* Triset: Lunges 4 sets of 10-12 reps
* Leg Curls 4 sets of 10-12 reps
* Dumbbell Squats 4 sets of 10-12 reps
Superset:
* Leg Extensions 4 sets of 10-12 reps
* Stiff Legged Deadlifts 4 sets of 10-12 reps
Superset:
* Dumbbell Calf Raises 4 sets of 15-25 reps
* One Legged Dumbbell Calf Raises 4 sets of 15-25 reps
Day 3 - Chest & Back
* Triset: 45 Incline Dumbbell Press 3 sets of 10-12 reps
* One Arm Dumbbell Rows 3 sets of 10-12 reps
* Incline Flyes 3 sets of 10-12 reps
Triset:
* Two Arm Dumbbell Rows with Reverse Grip (Palms Down) 3 sets of 10-12 reps
* 45 Incline Dumbbell Bench Press 3 sets of 10-12 reps
* Two Arm Dumbbell Rows with Reverse Grip (Palms Down) 4 sets of 10-12 reps
Superset:
* Flat Dumbbell Bench Press 4 sets of 10-12 reps
* Two Arm Dumbbell Rows (Palms Down) 4 sets of 10-12 reps Triset:
* Crunches 3 sets of 15-25 reps
* Bicycle Crunches 3 sets of 15-25 reps
* Leg Raises 3 sets of 15-25 reps
Weeks 5-8
Day 1 - Shoulders and Arms
Notes: In a modified superset and a modified giantset, go from one exercise to the next in circuit fashion but resting 1 minute after each one. Continue going from one exercise to the next until all sets in the group of exercises have been performed.
* Modified Superset: Dumbbell Shoulder Press 4 sets of 10,8,6,4 reps
* Rear Delt One Arm Dumbbell Row 4 sets of 10,8,6,4 reps
Modified Giantset:
* Dumbbell Close Grip Bench Press 4 sets of 10,8,6,4 reps
* Alternate Dumbbell Curls 4 sets of 10,8,6,4 reps
* Lying Triceps Extensions 4 sets of 10,8,6,4 reps
* Incline Hammer Curls 4 sets of 10,8,6,4 reps
Day 2 - Legs and Abs
* Modified Giantset: Dumbbell Squats 4 sets of 10,8,6,4 reps
* Stiff Legged Deadlifts 4 sets of 10,8,6,4 reps
* Lunges 4 sets of 10,8,6,4 reps
* Leg Curls 4 sets of 10,8,6,4 reps
Superset:
* Dumbbell Calf Raises (Toes In) 3 sets of 10-15 reps
* Dumbbell Calf Raises (Toes Out) 3 sets of 10-15 reps
Day 3 - Chest & Back
* Giantset: Flat Dumbbell Bench Press 4 sets of 10,8,6,4 reps
* One Arm Dumbbell Rows 4 sets of 10,8,6,4 reps
* Incline Dumbbell Bench Press 4 sets of 10,8,6,4 reps
* Two Arm Rows (Palms facing forward) 4 sets of 10,8,6,4 reps
Superset:
* Hanging Leg Raises 3 sets of 10-12 reps
* Crunches To Side 3 sets of 10-12 reps
Conclusion
I hope that with the routines above I have provided enough ideas on how to setup a weight training program with minimum home equipment. Note that even if you have a gym membership, you can still use these routines for those days that you cannot make it to the gym.
Also, since what these routines require are only adjustable dumbbells and a bench, they are great to follow at the gym when it is crowded. That prevents you from having to wait for equipment. I do that all the time when I have to train in a commercial gym and I make sure that the bench I secure is really close to the dumbbell rack.
This is a sample thing routine in playing in home
15-25 reps) on Day 1, and 4 sets per exercise on Days 2 and 3. Rest only 1 minute in between sets.
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