Expert tip: To increase intensity when you don't have adjustable dumbbells, add heavy tape, do more repetitions, slow down the movement to create more time under tension, or hold the contracted position of the exercise.
Directions: Add this dumbbell workout to your weekly routine once a week. Do it twice a week with cardio on opposite days whenever you need a new program. Do the exercises in Part 1 for the prescribed number of reps, rest 20 to 30 seconds between trains and 30 to 45 seconds between sets. When you have completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the triset in Part 2. Do the exercises for the prescribed number of repetitions, resting 20 to 30 seconds between trains and between 30 and 45 seconds of rest, seconds between sets for a total of 3 sets. Beginners should use 20 to 25 pound dumbbells, advanced learners can walk 30 to 40 pound dumbbells, and advanced learners can walk 45 pounds and up.
The most effective dumbbell workout ever
PART 1: DUMBBELL SUPERSET
A. One-armed eccentric printing press
Stand with your feet shoulder-width apart and hold a dumbbell in your right hand with a neutral grip at shoulder level. The elbow is bent 90 degrees. Lower yourself into a quarter crouch, then explode and travel through your legs to push the bar over your head. Pause, then lower slowly to reach the starting position. Do 4-5 repetitions, then switch sides.
Marius Bugge for men's journal
B. Renegade series with one leg and eccentric isometrics