18 Minutes Dumbbell Workout – No Hitting To Gym, Just Do It At Home or At Work Place

Only for 20 minutes or less, you can build your strength and size by using only dumbbells in just 6 weeks without leaving your home.

For decades, serious body builders and other athletes have known to the facts that free weights are much faster in building muscle strength, power and size. This technique is best among all the other form of known resistance training. At present age all the smart bodybuilders understand that, by using dumbbells they can took the best benefit of need of balance. The entire process happens more quickly as compared to doing workouts with machines or even with free-weight barbells. Most if not all serious athletes and bodybuilders use free-weight dumbbells and free-weight barbells almost exclusively.

Many studies have proven that an all-Power-Block, free-weight dumbbell program produces very high levels of size as well as strength. These desired results can easily be accomplished even with a series of high-intensity workouts that are as short as 12 to 30 minutes. May be the best thing about using dumbbells is that they can comfortably and easily be incorporated into a office or home based gym.

18 Minutes Dumbbell Workout – No hitting To Gym, Just Do It At Home or At Work Place

If you are like all serious bodybuilders out there, then you can perform over hundred of functional exercises with the High intensity PowerBlock Dumbells by incorporating it with an adjustable bench. Author of venus factor review says, just in 20 minutes or less you can do an adequate workout to build you muscular strength and muscular size in just 45 days or less. Just need to do this abs workout twice a week, spaced out to allow couple of days during the workouts for instance do first workout session on Monday and then other on Thursday spacing out 2 days in between the workout, or Tuesday and Saturday.

The Most Efficient and Effective 18 Minute Training Blast At Home;

1.    Dumbbells Bench press

•    1 to 2 minutes
•    3 Sets
•    8 to 10 Reps

2.    Incline Dumbbell Press

•    1 to 2 minutes
•    2 Sets
•    10 to 12 Reps

3.    One-Arm Dumbbell Row

•    1 to 2 minutes
•    2 to 3 Sets
•    8 to 10 Reps

4.    One-Arm Side Laterals

•    1 to 2 minutes
•    1 to 2 Sets
•    8 to 12 Reps

5.    Dumbbell Alternate Bicep Curl

•    1 to 2 minutes
•    2 Sets
•    8 to 12 Reps

On the other day, repeat the same, however only perform 6 to 8 res, and increase the weight. Start with the inclined presses. Substitute with one-arm extensions or triceps kickbacks for the triceps in place of biceps or curls. Remember to work your lower and abdominal and also do some aerobics.

Resource:

http://www.army.mil/article/140726/Not_your_mama_s_workout/

http://www.bodybuilding.com/exercises/finder/lookup/filter/equipment/id/1/equipment/dumbbell