If you’re interested in doing weight training workouts at home, then you’re in luck. In this video, Mike shows you the three best weight training exercises and all you need are a pair of dumbbells.
But please don’t misunderstand what I’m saying here. If you really want to bulk up and put on some muscles, then you’ll obviously have to have access to some pretty heavy dumbbells. For example, when I do inverted dumbbell rows for my upper back, I use 120 pounds.
But if you’re just looking to lean up, tone down and develop moderate amounts of muscle, then all you’ll need is dumbbells that go up to maybe 60 pounds. Remember in order to build this type of body like an Olympic track athlete, you’ll want to focus more on higher reps with lower weights.
According to Mike, there are three exercises that are considered to be the best and you’ll expect results in no time. It is important to remember though that you get out what you put in. You reap what you sow. If you work hard and really put the blood, sweat and tears into it, then you’ll see the kind of results you are looking for.
But if you simply go through the motions of each exercise and don’t put all your effort into it, then you’ll only see moderate results. But you will be healthier, which should be the entire goal of working out to begin with.
The first exercise is the split squat. This exercise targets your whole lower body like your calves, hamstrings, butt (gluteus maximus), quadriceps, hips and core abdominal muscles.
With this exercise, you get to target your quadriceps, your hamstrings and your glutes. The split squat is done with having a split stance, one foot forward holding a dumbbell on each hand. Beginners can start without the dumbbells. Drop your knee and your hips straight down and slowly go back up.
Make sure to get the proper alignment of your body to avoid any types of rips, tears or broken, bones, ligaments or tendons. The last thing you want to deal with is injuries.
Free Weight Dumbbell Chest-Press
The next exercise is the dumbbell chest press. Lie on your back, press the dumbbells up and in, and lower them down and out.
Make sure to keep your elbows out and the part of your arm from your shoulder to your elbow (triceps and biceps) should only lower to the point when they are parallel to the ground. If you lower the dumbbell weight any lower you run the risk of tearing your rotator cuff or breaking something in your shoulder. Especially true if you’re lifting lots of weight.
This exercise will help you to build up your pectoral muscles in your chest.
The last exercise is an upper body pulling exercise called the dumbbell row. With your hand on the bench, elbow bent, back flat, row that dumbbell up and slowly back down.
Make sure to keep your torso nice and straight with your tailbone and butt slightly arched so you don’t pull any muscles. This exercise will help you get that thick back. Lat pull downs will develop a wide back when looking at a guy straight on. This exercise will add thickness to your frame when somebody looks at you from a side angle.
These are three great exercises which you can do all in the comfort of your own home. Check out turbulence training and you’ll find more weight training workouts to benefit from.
Start by watching the video below and then click the link below it to get instant access to Turbulence Training, the #1 workout system online that’s been around for many years with thousands of satisfied customers.