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In the 1970s, when the Nautilus company sold their theory and machines to athletic teams all over the country, many training camps stashed the barbells and dumbbells in the storage room to rust. After all, each new cam-driven machine worked the muscle group with variable resistance, applying stress throughout the entire range of movement.
Allegedly, you needed several exercises with free weights to do what one set of Nautilus could do. However, when these athletes who had trained strictly on machines came to the gym in the offseason, I'd give them a dumbbell program. They'd be as sore the next day as if they had never trained before. Not surprisingly, those who continued doing dumbbell exercises and incorporated them with machine work found that they had fewer sports-related injuries.
What do the dumbbells do that machines can't? The answer is obvious when you watch a machine-trained athlete's first dumbbell workout. The weights are unwieldy. It's a struggle to control the awkward dumbbells. In fact, so much energy is needed for stabilization that the trainee can only use a fraction of what he could before switching to the machines.
The next day the muscles are sore and the joints are tender as well. One lesson to be learned is that dumbbell work is irreplaceable for strengthening the tendons, ligaments and stabilizing muscles.
Though barbell training is similarly effective, dumbbells are better. With barbells, you have to control backward and forward movement. However, with dumbbells, you stabilize the weight in all directions, which improves muscular coordination as well. Plus, you have a far greater range of movement with dumbbells. And you can change hand spacing and direction of movement during the course of a set. Frankly, the possibilities are endless for creating new unaccustomed resistance for continued gains.
Many of you don't have a super-gym in your town, having to train in your garage, in a small YMCA or school weight room. Then too, you may be on the road and train at whatever facility is available. In all of these situations, this workout is fore you. All you need is a rack of dumbbells graduated in five-pound increments, a chinning bar and the usual benches.
The "Dumbbell Blast" routine is designed to work each muscle group at different angles. So, let's add new life to our training experience using the oldest known bodybuilding tool.
Day One - Chest, Shoulders, Triceps
Begin the program with the powerful pushing muscles of the upper body. Warm up with a set of 10-15 pushups or some dips.
Incline Press - set the bench at a 35-degree angle. If the only incline bench available is set at 45-degrees it'll have to do. Or prop a flat bench up on a box. With your elbows out to your sides and the dumbbells at your shoulders (palms forward), push them directly overhead. Use a weight that you can do for 12 reps and try for more. Add weight on the second set, do 8-10 reps. Increase the weight for your third set, have a spotter make sure you get 6 reps. On the fourth set, use the same weight as the first set, doing as many reps as possible.
Flat Bench Flyes - line up four sets of dumbbells, going up in 10-pound increments. Have two partners hand you the dumbbells, beginning with a pair that allow 8 reps. Keep your arms slightly bent throughout the movement and bring them together above you. Inhale deeply as you bring them out to your sides. Do as many reps as possible unassisted. Drop down 10 pounds with each set, doing as many reps as you can. Rest only 15 seconds between sets.
Decline Flyes - use a decline bench or ab board. These are done exactly like the flat bench flyes. Do 4 sets, starting heavy and working down (step bombing, drop sets).
Simultaneous Dumbbell Press - moving to your shoulders, do a set of dumbbell presses with a weight which allows 12 reps. Palms forward, elbows out to your sides. Don't lean back on these. Over the course of 4 sets, move up to the next heavier pairs of dumbbells. On the last 2 sets, make sure that you still get 6 reps even if a spotter has to help at your elbows.
Upright Row/Shrug - start with your heaviest weight and work down with this compound exercise. Hold two dumbbells in front of you (palms toward you) with the inside plates touching. Bring your elbows up to shoulder level, widening your hand spacing as you go up. Use a weight you can do for 6-8 reps, doing as many as possible. When you've finished your last rep, begin shrugs without a rest. Bring you shoulders as high as possible, hold for a second, then lower and do as many reps as possible. The trapezius respond to high reps as well as low reps.
Standing Laterals - step bomb (drop set) on this exercise also. Start with your hands together in front of you, the plates of both dumbbells touching. Keeping your elbows bent, raise the weights out to your sides, bringing them level with the top of your head. Use a weight you can do 6 good reps with. When no more reps can be performed, bend your elbows so your arms form an "L" shape. This will allow you to squeeze out two or more reps. Do as many reps as possible then drop down to the next lower increment. Rest 12-15 seconds between all 4 sets.
Triceps Press - this is one of the mass-builders for the arms. Hold a dumbbell overhead with both hands, keeping your head forward and elbows close to your head. Now lower the dumbbell behind you while keeping your elbows straight up. Push upward for 8 reps. When no more reps can be performed, move your elbows away from each other and do as many extra reps as possible. This shifts the workload on to the outer triceps head. Do 4 sets.
Lying Triceps Press - lie on a flat bench with a DB in each hand, and your elbows pointing toward the ceiling. Simultaneously extend both arms until they are at lockout. Do 4 sets of 5-10 reps, step-bombing down in weight.
Triceps Kickback - lie lengthwise on a high, narrow bench. Bring your elbows up so your upper arms are flat against your body. While holding a light dumbbell in each hand, extend both arms behind you with your palms inward. Hold them in a lockout position for a full second, then lower slowly. Use a weight you can do 15 strict reps with. This time, though, use the same weight for each of 3 sets, doing as many reps as possible.
Day Two - Upper Back, Biceps, Forearms
Pullup - if you have problems with this exercise have a training partner hold your feet. Take a wide grip on the bar and do a set of pullups to your chin for a warmup. Don't strain on the first set. If the gym doesn't have a weight belt, get a chain and attach an S-hook on it. Loop it through your lifting belt and attach a dumbbell. Again, take a wide grip on the bar and pull up to your chest. Lower slowly. Do 4 sets of as many reps as possible with the same weight.
Two-in-One-Row - if your gym doesn't have a flat bench with adjusting height or a tall flat bench, place two sturdy boxes under each end of a regular exercise bench. Line up six pairs of dumbbells of descending weight and lie face down on the bench. Grip the heaviest dumbbells with your palms toward each other (thumbs toward your head). Pull the dumbbells to your ribcage, keeping your elbows close to your body. These can help thicken your lower lats.
For your next set, use a lighter pair of dumbbells with your palms toward your feet this time. Pull them up (not your feet, silly), bringing your elbows out until they are parallel to your shoulders. This works the posterior delts as well as the infraspinatus and rhomboids. Alternate these two movements in step-bombing (drop-set) fashion. Do sets of 6-8 reps.
Bentover Flyes - Bend forward, bracing your forehead on a high bench or stool. Keep your palms down and elbows slightly bent. do 3 x 8-10, drop-setting heavy to light. Rest only 15 seconds between sets.
Decline Pullovers - Lay on a decline bench and grip a dumbbell with both hands. While keeping your elbows slightly bent, pull the dumbbell over your abdominals. Return it slowly to starting position; take a huge breath during the eccentric movement for the added ribcage benefit, and do 4 sets of as many reps as possible with the same weight each set.
Supination Curls - Stand holding a pair of dumbbells at your sides, palms toward them, keeping the thumbs-up position. Begin with a weight you can handle for 12 reps, using the same weight for each of the three sets. Take only 15 seconds rest between sets. Do as many reps as possible. This adds arm size by working the brachioradialis.
Forearm Curls - Stand with a pair of light dumbbells at your sides as in hammer curls. Keeping your elbows locked, curl your wrist toward your forearm and return to the starting position. Now, curl your knuckles upward (some call these "wrist rockers"). Alternate the two movements for 15 reps in each direction. Keep the same weight for 2-3 maximum effort sets.
Day Three - Calves/Thighs/Midsection
Donkey Raise - Place a block in front of a high bench or table and stand on a block with your toes and the balls of your feet. With a heavy dumbbell attached to a weight belt, bend forward supporting your upper body on the bench. Go down, bringing your heels as close to the floor as possible and then come all the way up. Do 4 sets of as many reps as possible.
Angular Calf Raise - With a heavy dumbbell attached to a belt, stand four foot-lengths from a wall. Lean forward supporting yourself against the wall with your hands and bring your heels down, stretching them to touch the floor. Then, come all the way up on your toes. 4 sets, as many reps as possible.
Isolation Calf Raise - Place a block of wood in front of a stable object. Hold on with your right hand. Step up on the block with your left foot, keeping your right leg bent. Hold a dumbbell in your left hand. Do a set of full raises, then switch feet and repeat on the other side. Use a weight you can handle for 15 clean reps, drop-setting three sets for each side.
Single-Leg Squat - This has got to be one of the most grueling exercises imaginable. Chuck Sipes used these in the '60s when training for the Mr. Olympia. Not many use it. Let's just say it's torturous . . . but it gives results. Place a bench next to a stable object to hold on to for balance; don't pull yourself up with your arms. Use just your leg. Place on foot in the grave, er, on the bench. Go all the way down on the working leg, then stand back up, knocking out a set of 12 hard reps if possible. 4 sets each side. A lot of you will have to start with no weight at all. Later, hold a dumbbell in your free hand for added resistance and don't use your arm to pull yourself up.
Lean-Back Squat - Attach a dumbbell to a belt and hold on to a stable object for balance. Lean your upper body back, keeping your thighs straight and in line with your body. Lean further back as you go down by bending your lower legs and going up on your toes. Use the same weight for each of of 4 sets of 12-15 reps.
Lockout Extensions - Here's a rare exercise for the muscles above the knee. Sit on the edge of a sturdy table or high bench. Your thighs are on the bench and your lower legs are hanging over. Extend both legs. Have a training partner place a dumbbell on your shins just above the ankle. Bring your feet down halfway, then extend and contract. Use a light weight for 3x20.
Dumbbell Leg Curl - Lay face down on a table or high, wide bench. Your thighs should be on the table, your lower legs off the end. Point your toes and have a partner place a dumbbell between your feet. Curl your legs up until your feet are straight up, bottoms facing the ceiling. 3x20 with the same weight each set.
Dumbbell Stiff-Legged Deadlift - Fortify your lower back with this one. Hold two dumbbells in front of your thighs, palms in. Keep your knees straight, bend over at the waist and touch the dumbbells to the floor, then straighten up. Increase the weight with each set as long as your can do 12 clean reps. Never go to failure on these.
Power Crunch - Strap your legs to a flat bench or ab board. While holding a dumbbell behind your head, crunch forward, keeping your lower back flat on the bench. Exhale hard with each contraction. 4x15.
Dumbbell Leg Raise - Lie face up on a bench while holding on to the back. Have your partner place a light dumbbell on your shins just above the ankle and raise your legs to a 45-degree angle, keeping your knees slightly bent. 4x15.
Give this routine or one similar to it that suits you better for six to eight weeks periodically for a break from barbell training.
Enjoy Your Lifting!
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