Working out from home? Experiment with ways to mimic the angles and positions you normally get at the gym but using the equipment you have available.
"But I don't have a lot of equipment or heavy weights!"
It can still be done. In fact, let's eliminate ALL excuses and pretend like you only have a single, moderate-weight dumbbell.
Get ready for some unconventional takes on traditional exercises. These workouts will make you cuss with even the lightest of dumbbells.
If the only dumbbell you have is extremely light, just do as many reps as you can until you reach a few short of technical failure. If you're doing more than 30 reps, slow down your rep speed.
Here's the workout at a glance. Videos and instructions below.
This spicy superset will pre-fatigue your shoulders, starting with those neglected posterior delts. The second exercise is an upper-lower combo to get more bang for your buck with limited weight.
This is how you engage the medial delts and lower traps with just one dumbbell. Y-raise variations are great for isolating lazy delts. But if you don't have a bench, they can be a challenge to set up. With this version, you don't even have to have two dumbbells.
This targets the anterior delts and upper traps while making the most of limited weight. To reduce low-back fatigue, get your back against the wall.
Sure, this may seem like a strange order of exercises, but it'll make a light dumbbell feel heavy. You'll accomplish more with less weight.
Think of this as "functional" bodybuilding-style training. The challenging athletic movements, abbreviated rest periods, and intensity are all well-suited for hypertrophy.
There are no supersets here, but you'll get only 60 seconds of rest between sets for each exercise.
Here's the workout at a glance. Videos below.
To make this more hamstring dominant, drive and pull through the heel every rep.
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