The BEST Dumbbell Only Workout (Free Training Plan + Full Explanation)
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- เผยแพร่เมื่อ 13 ต.ค. 2023
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If you have dumbbells available, there is nothing stopping you from getting jacked!
In this video, i will show you a 4day fullbody training plan using only dumbbells. I will show you the best exercises in my opinion, that are the most effective. You can do all the exercises with dumbbells at the comfort of your own home, no bench needed. And you will also save a lot of time and money on the gym membership! You will also learn how to replace vertical pulling exercises when you dont have a pullup bar, with exercises like the dumbbell pullover and what to do when your dumbbells are maxed out. This workout routine includes exercises like: bench press, floor press, weighted pushups, pullovers, overhead press, biceps curl, skullcrusher, overhead extenstion, rear delt fly, lateral raise, front squat, romanian deadlift, calf raise, dumbbell row, incline benchpress, decline pushup, hammer curl, triceps kickback, and lunges. And if you want to get the workout done faster, try antagonist training! And keep in mind that to maximize gaining muscle, you should consume enough protein, get a good night sleep, and apply progressive overload. This is a must if you want to get jacked!
#dumbbell #dumbbellworkout #simple
![เก่งแต่ลับหลัง (FINSTA) - ส้ม มารี (Zom Marie) Ft. Punch 4EVE [Official MV]](http://i.ytimg.com/vi/OOolBU2aC70/mqdefault.jpg)
As a member of the workout at home club, we shall take this video as an acknowledgement and an absolute win :)), thank you!
Can u just tell me some best workout and tips at home gym
i do chest press/ bench press on ground but sue bean bag and pillow to create an angle like incline
Tbh I’m investing adjustable dumbbells 5 pounds through 52 pounds that’s should be plenty enough for full body workout. I’m home gym guy myself use whatever you have to get those gains
If you get all your pillows and make a pile then fold up your duvet place on top now you have a bench just place it at the edge of your bed it’s slightly incline also !!!
@@reborngreatnesss5712where’d you get them or what are they called?
PSA FOR BEGINNERS, this routine is difficult. If you’re starting out and you found this video, break A and B into two halves. A1 A2 B1 B2. The volume in this is no joke. Great video!
Was thinking the same. I do a full body dumbbell exercise where I usually have 4x 10-12reps. Seeing 3x15-20 made me think about how much I should drop the weight.
real, the first time i tried it my arms were shaking for 2 days😭it does take a while to get used to it
you think it would be reasonable to cut the reps in half rather than the workouts?
@@levizinck3139yes. Less reps with heavier weight is proven to be much better for causing hypertrophy. 6 - 8 rep range is best.
Did all of workout A at once nd was full body sore for 4 days
2:25 Workout A
2:41 Bench Press or Weighted Push-ups
3:08 Pull-ups
3:44 Overhead Press
4:00 Bicep Curls
4:11 Skullcrushers
4:23 Rear Delt Raise and Lateral Raises
4:39 Squat
4:46 Romanian Deadlift
5:02 Calf Raise
5:27 Workout A summary
5:28 Workout B
5:37 Overhead Press
5:52 Barbell Rows
6:08 Incline Bench Press
6:44 Hammer Curls
6:55 Triceps Kickbacks
7:05 Rear Delt Raise and Lateral Raises
7:15 Lunges
7:25 Front Squats
7:34 Calf Raise
7:40 Workout B summary
Than you bro, appreciate it
Barbell rows? This is a dumbbell workout
You’re a saint
Legend
Your an amazing guy
Everything hurts
trust the process
Yep. As a starting beginner it made me really weak for 3 days 😢
Real
You just keep going and keep growing I don’t think it ever heals I think I may have nerve damage personally but other people have similar issue when they just start
😁
I'm not sure how, but those drawings are the most motivating stuff I have ever seen. I am leaving the skinnyfat zone this time, thanks winny
Im glad you like them, lets go!
to lose skinny fat are u bulking or cutting ??? iam also trying to lose my skinny fat but not sure if iam doing it right or wrong
Bulk
@@dominykaskaunietis5215 u think its also working with Cut?
@@halil-1485Bulk consistently for a year. If you are happy with results you can cut weight by slowly or continue bulking
Workout A starts at 2:25
Full workout: 5:27
Workout B starts at 5:30
Full workout: 7:41
Very useful, thanks. This is a great video, and I keep going back to it to remember this routine.
Workout Split: 1:58
Romans 10:9 because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.
@@askredditstudios8055 amen
Thanks alot
i've been doing this routine for about 3 months now, this is the first time in my life that i've actually gained muscle, also as an unexpected side effect i've lost a decent amount of fat too at the same time, this really works thanks man!
Hi, I have a doubt. I'm new to working out, and in the workout A plan, he told to do those exercises in order. Does that mean that I have to complete all the sets of the first exercise and only then I move to the next exercise?
@@FullMetalAlgorithmist I believe so, that's how I've been doing it👍
@@FullMetalAlgorithmist I'm also new but I think you do have to follow it in that order, it looks like it's designed so that the harder exercises are towards the end and you fatigue less quickly. Again, I'm also new to this and I'm not sure if this is the case but just in case, follow it the way he put it. Good luck
@@FullMetalAlgorithmist if i get it correctly, yes. if it says ---for example romanian deadlift, 3 sets and 10 reps--- do 10 reps, rest a little, do 10 reps, rest a little and do 10 reps. with that, 3 sets of romanian deadlift is over. so now you shall move to the next exercise. if youre unsure how long you need to rest between every set, there are 1 minute videos everywhere explaining rest times. i hope i could explain without further confusion. keep up champs
So you recommend this routine over others?
I like PPL so i reorganized it into this format:
Push
Bench press/decline push up
Overhead press
Lateral raise
skullcrusher/kickback
Pull
Pullover
Dumbbell row
Bicep curl/hammer curl
Rear delt fly
Legs
Front squat
Lunges
Romanian deadlift
Edit: made some changes, heres the workout I currently use :
Push
Bench 3x8-15
Decline push up 3x8-15
Overhead press3x8-15
Lat raises 3x15-20
Tri extensions 3x15-20
Skull crushers 3x15-20
Pull
Pull up 3x8-15
Dumbbell Row 3x8-15
Bicep curls 3x12-20 / hammers 3x12-20
Shrugs 3x12-20
Finger curls 3x12-20 / reverse wrist curls 3x12-20
Rear delt fly 3x15-20
Legs
Squat 3x8-15
Romanian deadlift 3x8-15
Lunges 3x12-20
Calf raises 3x15-25
Yo I was just trying to organize the routine into PPL LMAO tysm 🙏🙏
how did you decide what to put in the routine btw?
@@vegetables89 i just went through all the excercises he mentioned and designated each one as either push, pull or legs
Looks good. Just missing calf raises on the leg day.
@@SkarrGaming That's true, I personally don't do them so thats why i didnt add them
i love that your videos are so simple to understand and you don´t over-explain everything like most of the body-building influencers.
I’m a beginner and I have adjustable dumbbells at home. I will lift this for now and once I get stronger, I’ll hit the gym in our office. Wish me luck!
How it went?
How much did you lift at the start? Im trying to start with 2kg but im wondering if its too light for these exercises.
I have 3 kg dumbells. Try to go until failure and it should be okay. I make 7kg “dumbells” with some bleach bottles. Btw if you dont have a good strenght try to do pushups too. I have like 2 months doing it and I went from barely do 2 proper pushups to do 10 proper pushups with different hand placements. I noticed some changes in my chest/triceps. Idk if you were replying to me but I hope you find this useful.
im new, i just wanted to let you know that i dont like workout videos because i always had a difficult time applying them. But you helped alot with figuring out how i can manage my time ith my workouts and whats the best ones to do.
Thanks for making things easier. Keep up the great work.
I have to got say. These are just simply drawing yet they make it so approachable. You explain things throughly and yet only say what is necessary. This approach has motivated me to start. It has removed all intimidation and the pain of trying to figure everything out. There is so much out there and so many opinions. It’s nice to see simple,clear cut, and approachable information. I just bought a bench and adjustable plate dumbbells. Thank you.
This guy just made exercise seem fun and approachable.
As an American, he may have just saved my life from heart disease 😂
I am happy that I stumbled upon this video. I was a competitive power lifter back in 2012 and have really fallen from my prime. This has been a great motivator to get back to work and try to get back to my old self again. Thank you!
I've bien doing a similar routine since several months. And I have seen the gains . Awesome job with the info and the strategies.
Been doing this program for 3 months now, geting noticable results and feeling way stronger! Thank you very much!
The hello kitty backpack is the hallmark of any powerful man .
😅
I can't move bruh 😭
As someone that has started working out again, this is relatable😂
start from small
@@ItsAryaxStart from big and become small *Black man head tap* frfr
REMINDER: if youre a begginer then after you do this workout you will wake up and potentially never get up because of all the pain and sufferings you have in your muscles and if this happens to you i suggest you to take a couple rest days until your muscles dont hurt that much to not be able to do the workouts
Shouldn't happen more than the first or second time tbh. If it does, either push one or two reps less to failure for some exercises, or take more preworkout (Citrulline does wonders for recovery and muscle soreness).
If your recovery is demotivating or exhausting, you're doing too much. Recovery is the most important part of working out. If you spend the first recovery day essentially just surviving the pain, you're not recovering and growing, you're healing wounds.
Another great fix to recovery issues is just changing your schedule. If you're doing 2 workouts a week, and you're getting this sore every time because you're trying to do enough, just switch to 3 times a week or every other day instead. Spread the same workload across more day with less extreme intensity (and slightly shorter sessions) for the same effect.
work with less weight on each dumbbell in the beginning and add up every 2 weeks or so, whatever feels good for you!
Have been doing this sets for 2 months now, I can actually see muscle definition while also losing fat in the process. This is really helpful thank you!
Thanks for the routine, i was training for like 4 months with a little bit random excercises, but now i think i can organize and optimize my Workout!
How has it been going for you
update us man
You are an absolute legend. Putting out free advice for the people.
This man is saving our nation 🔥
If you do pushups with the dumbells in your backpack please tighten your straps so it hugs your body tightly otherwise they will slide down and hit your head. You can also wear the backpack in reverse.
I bought a bag of play sand and put that in my backpack
One of the biggest advantage of all points on your videos - is a narrowing list of advises/training tips for not overwhelming with, sometimes, not essential information . Thank for you simplifying our train plans ❤
Awesome! Thank you Winny ☺️
I think another solution to keep increasing weight when the dumbbells are maxed out can be to add resistance bands.
It will help with the lack of pulling exercices too.
this was gently placed in my suggestions, and i'm thankful as i've been working warehousing jobs for a year or so now and need to even out my muscle growth, but have limited time and energy to do it. thanks!
Real solid advice. when i was in the Army my sargent reassured me that i just needed to start with the basic such as these if my main goal was just to lose weight. the other stuff and equipment are always good too but he explained that they are more for improving in the places you struggle in and you'll never know that if you haven't been familierized with the basics.
I cannot thank u enough..tysm trainner winny.. i've been waiting for this for a long time ❤
Rad, I appreciate how simple you made this, I was laid up with a bad leg break for months and decided I want to be in better shape than before the accident, thanks man.
Man i love you bro i was looking for this for a good 30 minutes
Really needed this ❤
Great routine, been going at it for 2 weeks now thanks
This video just affirmed everything I’ve been doing, there’s a lot of contradictory information out there and it’s nice to know I’m not losing my mind. I like to work in core exercises and some more isolation stuff so I end up using a 3 routine rotation. Dumbbells are all you need
i know this vid is 4 months old but I want to thank you for the great plan, no bs straight to the point plan and exercises. Ive been doing this plan for about 2 weeks now and it feels great
How much did you lift at the start? Im trying to start with 2kg but im wondering if its too light for these exercises.
@@razvantecsan3279It will be irresponsible of anyone on the internet to suggest specific weights for you since we know nothing about you.
What I usually do when I’m not sure is try a full rep and if it’s too easy I then change it the next rep.
6:15 if you do push-ups while elevating your feet, and putting the weights in a backpack, be mindful of the angle of elevation!!! Tried this exact move years ago with weights in my backpack. I went down for a push-up and the weights slipped down as well and the heavy backpack smacked the back of my head. Be very very careful here. I was lucky to just get a bump.
god let you have one more chance😭
For me, instead of putting weights, I put books.
Fill the backpack with a towel to keep them in place, also get the straps as tight to your body as possible 🫡
I wonder, assuming you have the clearance, would wearing it as a "front pack" / putting the bag itself on your chest rather than back affect the overload at all? Seems like it would be safer
@@steveheist6426 I’d imagine it won’t be comfortable. You’d have to include additional hardware to set yourself up to do decline push ups with a deficit. If you’re strong enough to be doing controlled decline push-ups at a deficit, then you probably don’t need additional load.
Just discovered your channel and it’s exactly what I needed. Thank you for your hard work my friend 💪
Thanks for you vid! I stopped working out for months and now I'm back again. I've hit a plateau before stop, working with resistance bands is hard af. Hard to find the sweet spot between bands, reason to go back to dumbbells.
I made my own version for upper only (as I already have a consistent lower which works for me). Working 3 day / week. Compounds first, isolation last, supersets.
Superset 1: DB Press + single arm row
Superset 2: Chest fly + lat pullover
Superset 3: Rear delt flyes + Diagonal raises + Shoulder press
Superset 4: Overhead extension + Hammer curl
Superset 5: Triceps kickback + Palms up curl
I rarely comment on a lot of videos but i just had to say this routine is amazing only been doing it for about 2 or 3 weeks and i already feel much stronger. I used to just do some random workouts in a random order but this feels like its building every muscle so that you can get that balanced body. thank you winny!
update: after about a month/month and a half now I feel way way stronger I also increased mass a pretty good amount
(especially arms) I do recommend increasing reps or sets or something tho if you only have a set amount of weight at home but overall awesome sched and definitely goated for home workouts
If you get all your pillows and make a pile then fold up your duvet place on top now you have a bench just place it at the edge of your bed it’s slightly incline also !!!
@@connorhunter9394 dude this is really good imma try it
@@connorhunter9394bro honestly saying thank you, you saved my life i always thought that how could i do pullovers at home since i don't have any bench but the trick you told that just gave a life tk my workout session, thanks buddy 👍🏻❤️🔥
How is your chest? Do you find a difference?
@@LuisMartinez-jw7jg yeah for sure! so using this ive seen big gains in the chest as well but for me i feel like workout a isnt intense enough so i do workout B way more so i add in some weighted pushups and weighted diamond pushups which help a lot but even the normal list winny has has helped in chest gains a lot
I have done this routine for about a month and i already feel the progress. At first it was really hard and i needed to do some reps less but after 3 weeks i could up the weight. I sm also doing a calorie deficit and am about 1,5Kg down. I will share my progress every one or two months. Thanks for this great routine and i wish you all much strength!
I also change the routine a bit more to my liking so i am not 100% following everything said in the video
THANK you for this!
Love that I was recommended this, this editing is amazing!
Workout A - 2:25 (5:27 whole plan)
Workout B - 5:29 (7:41 whole plan)
Thankyou so much man really appreciate the time stamps
@fabricksoftner690 I mostly did it for myself, but you’re welcome
Where are abs?
@@earthpheonixsword955 abs are for kids
@@earthpheonixsword955gone, reduced to atoms
Thank you man. I’ve been having a shoulder pain lately but after a few of these workouts it at least feels much better if its not fully cured. Plus I really can feel those muscles working cuz they are burning after each workout. I think I was really stuck using the same exercises before but now I have some more movements and can progress further. Oh and I like that I don’t need much equipment for all this. Just what I’ve been looking for
Im glad you found it useful!
Been almost a month since I started following this cohesive training routine and dude thank you so much,everyday stuff feels a lot better now that I can feel all my previously neglected muscles get stronger and much less pain in my joints from when I used to do only curls,push-ups,pull-ups and dips
Thanks for this video ! All my exercices was in your plan but I definitely miss some to back and legs, your plans are perfect to me thanks a lot ❤️
Great video man. After 2 years of trial and error i came up with a very similar workout routine.
Thank you bro, this is literally exactly what I need
Thanks you so much trainer Winni, now i have the routine, only have to work on my consistency to keep it up
Love your content! Much appreciated!!!!
Cool video. I like your style. The only problem that I have is that I don't know a lot of these exercises and I couldn't tell what to do exactly from just one picture. Now I would have to look up every exercise you mentioned seperately. At least you wrote down the names. Thx! Maybe I'll try this one day.
This pretty much describes the workouts I’ve been doing for a while now!
Really clear and straight to the point!!, you've got a new subs 😊😊😊
This was actually very simple and easy to implement. Thank you man.
I'd say, this builds fundamental strength. If you start with this program, and are a shy person, you may gain some much needed confidence to move into a gym or something similar.
I'm more of a spur-of-the-moment kind of exerciser, so having a workout routine that allows me to just go at it with a dumbell rather than driving all the way over to a gym is fantastic. Will be a great way to lose weight without getting shin splints every time.
Great video thanks
First video I've watched of yours, this is great!
I really love this, after starting working out home last year and buying adjustable dumbbells. It’s been great, better than going to the gym. I don’t have to be rip. I just need to be strong, I now use kettlebell exclusively. It’s easily for me to carry and I only need one kettle bell. I hope to mix kettlebell and dumbbell prolly next year by incorporating your workout plan. Thank you!
As a complete beginner what weight should I buy?
@@LifeQuotes070 10-12 kg for men 8-10kg for women. Kettlebells
@@LifeQuotes070 just get adjustable ones you can add onto
@@Florp777its expensive
I will definitely try this!!!
I recently started school again while going to work. Both Takes up my entire day, M-F 8AM-10pm. Making that 16 min drive to my nearest gym doesn’t fit in my schedule anymore, so I am definitely going to find some time to fit in these home workouts (:
God loves you and calls you to repentance. Tomorrow is not a promise, and God does not want you to die in sin; but to repent and believe in Jesus Christ.
That is why Jesus Christ (God made Man) died on the cross. You broke the Law, but Christ paid your fine. He suffered in your place, as your Substitute, and rose again after three days, now seated at the right hand of the Father; He is King over all.
"For God so loved the world that He gave His one and only Son, that whoever believes in Him shall not perish but have eternal life" (John 3:16).
Christ is coming soon.
@@rebeca5270no
@@rebeca5270Why are you posting this creepy cult stuff here?
@@folksurvival Bro, what? Jesus is the TRUTH.
@@rebeca5270 How can a fictional character be "the TRUTH"?
Hi! I was doing exercise as a beginner at home from different videos but when I found out your vid it is amazing and I think good for beginner btw my calfs are burning rn . Good video !❤❤
I love your workout tips, they are so down to earth.
Also one advantage I think home gym has, especially if you don't have a specific room for it: you are more careful/controlled with your weights and don't drop/toss them since there is a chance of breaking stuff or damaging the floor. You'd probably only do ego lifter crap once at home and then never again ;D
I for example don't lift my barbell over my head or on a bench simply because I don't want to hit anything if I ever get out of control for some reason, and there is no one who could effectively spot me.
Thank you so much Winny for putting my comment into consideration!! This is gonna help me so much and I'm going to use this as my "bible". Again thank you so much you're a great help and genuinely so informative!! 💕💙
Thank you!
Came here because our Apt complex onsite gym only has them in regards to weights (it's pretty basic with equipment be it a bit compact) so this will be good for a person who's never done it before, I'm also watching your other vids since I'm a first timer and I love your drawings xP.
Thanks man, defiantly helped me keep up with videos :D
I have started from zero only four weeks ago, giving my best and staying focused. The progression is crazy, I’m really happy with this plan switching from one to the other every other day. 10/10 would Winny again! - Edit after 3 months: this is magic! Damn, new favorite hobby. I adjusted my plan, doing more days with less volume each so I hit 1hr30mins max for long sessions. Lost 12kg/26lbs and putting on the oh so often cherished newbie gains. It’s my first time looking this athletic, and no intention to stop. Thaaaanks Winny for the initial introduction.
how you doin now? starting today :)
What is a good starting weight for a total beginner?? And how much pause u do between each reps?
@@Dat876Bredda well I bought a 20 kg dumbbell set where I can change my weights. Since I just started i am using 4kg - 6kg for some exercises and the most preferred rep range is 10-12 and also I take 1-2 min pause between sets.
@@upamanyulahiri1016 thank you so much
@@blink-hn9flIt’s amazing to be honest… like damn. I’m starting to look like a different man. 😅 Still lifting four times a week, with another for push-ups, pull-ups and bench leg raise. I stopped doing the leg exercises on the same day as Winny suggested and shifted all of them to another day. Thinking about getting a proper oly bar for heavier squats and deadlifts.
I'm gonna give this a shot! I spent most of my days sitting because I do digital art, but also I'm studying physical therapy so I need to practice what I study lol love your videos!
Great video.. i must try this one.. can't wait to see the great results.. 👍💪
I have the plan, now I am going to my gymbasement to put into practice! Thanks!
Just tried a slightly modified version of this workout. Whole body is absolutely fried
If you see this comment, that means that i am doing this exercise for 3 months. After that i will reply on my own comment and giving yall all the information on how to do the exercises ( i am right now switching every week with exercise A and B)
WEEK 1:
a whole week has gone by. The biceps, triceps and shoulder exercises got easier, but the legs are still hard and it hurts still. In the first 3 days everything hurts but later on the pain got away. I started with an easy diet by having 800 calories as my max amount with a lot of meat for protein. i was not sing any types of powder for example creatine or protein powder. Tip: If you're back hurts after the dumbell pullovers that means that you're doing the exercise wrong and may risk an injury.
Cool that I just started 3 days ago and I see your comment
keep us updated i have also started my home workout this week
@@i_am_dumb1070 sunday 26-5, I decided to do an daily reply on my workout for the people with low patience. i decided to do a 2 day workout and 1 day rest routine. I also decided to do 45x2 of pullovers and overhead press, 60x2 for bicep curls, rear delt fly and lateral raise, and 30x4 on skull crushers and for last 75x2 on calf raises (i am doing this with 1 kilo dumbells for the broke people out there). i also decided to skip romanian deadlifts because my body cant do the exercise well and i won't be risking an injury. The calf raises got super easy just like the squats and i use a backpack of 3 kilos for the weighted push ups. I decided to gain my calorie diet so i won't lose muscles because of the low food resources, i will be now doing a 1200 calorie diet with high protein still. Tip: if you have drink in you're country that is called "yakult" i highly recommend to use it since it gave me a bit of a boost and reduced the chance of getting sick (it kinda works like creatine tbh).
And another tip is: do not add more sets but lower your reps, it will be way more effective than adding more sets and it is a faster way if you're in a hurry.
Informative prescise educative simple great for all levels 😊 good video
sub deserved! thanks for putting a good guide together
Going to start from NOW i WILL be back in 4 months..hopefully by then im jacked, i will follow this program maybe with some cardio here and there LES GOOO
I'm 18
168cm
154 pounds so I'm kinda chubby
Rooting for u!!!
Hows it going
Great vid but you should add some graphics for the motions of the exercises
really thankful for this video 💥🔥
Very good! I am subscribed!
As a person who only affords home gym, I see it as a win
[Workout A]
Warm Up - Pushup and Squat
{CHEST}
Bench Press (3 sets 8-15 reps)
{BACK}
Pullup or Pullover (3 sets 8-15 reps)
{SHOULDER}
Overhead Press (3 sets 8-15 reps)
{BICEP}
Bicep Curl (3 sets 12-20 reps)
{TRICEP} Isolation
Skull Crusher (3 sets 15-20 reps)
or any other Overhead Extension
{SHOULDER} Isolation
Rear Delt Fly (3 sets 15-20 reps)
Lateral Raise (3 sets 15-20 reps)
{LEGS}
Front Squat (3 sets 8-15 reps)
Romanian Deadlift (3 sets 8-15 reps)
Calf Raise (3 sets 15-25 reps)
[Workout B]
Warm Up - Pushup and Squat
{SHOULDER}
Overhead Press (3 sets 8-15 reps)
{BACK}
Dumbbell Row (3 sets 8-15 reps)
{CHEST}
Bench Press (3 sets 8-15 reps)
or Decline Pushup
{BICEP}
Hammer Curl (3 sets 12-20 reps)
{TRICEP} Isolation
Tricep Kickback (3 sets 15-20 reps)
{SHOULDER} Isolation
Rear Delt Fly (3 sets 15-20 reps)
Lateral Raise (3 sets 15-20 reps)
{LEGS}
Lunges (3 sets 8-15 reps each leg)
Front Squat (3 sets 8-15 reps)
Calf Raise (3 sets 15-25 reps)
Up
Thank you!!!! Wanted something I could print out and tape to my wall to remind me what came next without have to watch the video again and again 🙏🙏🙏
A and B both are supposed to be done on the same day?
@@bhartiya2859I’m sure you figured it out by now but noooo
can i do them in order that shown in video?? please reply fast
Thank you for your lessons,, Nice animation ❤
This is amazing man thanm you so much i'll utilize this plan
Love the Hello kitty bag, very relatable
How about the Shrek-pack tho? 😂
Very Shrekking Kool
Thank you trainer winny! This has helped a ton as I only have a barbell and dumbells at home.
Would you suggest any additional exercises to target the core/abs or should the exercises listed engage them enough. Cheers
The first thing that comes into mind, is to do sit ups while holding a dumbbell or a plate, so you can try something like that!
Sounds good! Cheers 🙏
Hey man maybe some late to the party but try doing pilates or core stability exercises
Thank you for the post ❤👏🏻👏🏻
this was where my life change truly began, thank you, thank you 😊
Good advice. Your hypertrophy can profit from uo to 35 reps so there's additional headroom in increasing reps if your weights get too light.
Nice plan . I will do it with my 10kg dumbbell
10 kg each or 5+ 5 kg
And whats your result in 2 months bro, would you mind sharing.
Thank you so much for this video
I've been looking for something like this for the longest. Thank you for uploading this!❤
ill be doing this for 6 or so months to see how well it is, ive done 4 workouts so far and feeling great about it. I was skinny fat and i have my diet on point, ill keep this updated on how well it is going, i also have pictures for the future
Keep us posted bro :]
Im skinny fat too, after a month of doing Jason Blaha 5x5 im seeing gains on my arms, broader shoulders, and only slightly in chest. I'm changing to this workout routine because the 5x5 is too much for me as i really am a beginner and my form is still not good. Im skinny and have a bit of a belly due to bad posture and just complete inactivity due to a few years of alcohol and drug addiction.
it's been a month, come back and tell us the results
@@artanme Its been good, diets has been strong and i have less fat than i did before, but muscles have definitely improved alot, although i need heavier weights its improving me for sure. After some time i just look at my notebook with the workouts and it takes no time at all to complete the workout. It is working for sure, but i feel like doing something at a gym with weights that get heavier is much more optimal, but this is okay for someone trying to get fit!
@@ackz6290hey there. Can you share your workout routine from day 1 to day (5 6 or 7?) I'm struggling on making a plan for my weekly workout.
I travel 5 days a week for work, and the access to gyms/equipment is usually spotty at best.
You'd be a legend if you gave us some bodyweight stuff. Extra points for doing it in a confined space.
Thank you Winny
ive been using this workout plan for a couple months and hit a 100 lbs. pr thanks winny
How long would you expect these workouts to take?
I'll will try these workouts at home for 2024! Thank you for sharing, I feel more motivated to get started ^_^)/
how’s it going so far?, i’ve been doing great with the routine
@@randy3479 Is the routine effective? I really want to start doing it I've been thinking of starting next week. just one thing though- i dont have a bench so should I do dumbbell floor press or pushups?
Thanks for the info
Very informative and very funny video with the illustrations! 😂😂
Could someone advise a good antagonist training because dont get it
Hey man, I’m going to go along with this workout plan and update when I can. Awesome video bro, honestly motivated me. 🙌‼️
Edit: 1 month in and I can definitely see a difference! I was skinny fat but now I’m starting to gain muscle. If you’re reading this, you got this, keep going! 💪
Edit: 2 months in and my weights are really light now. I was using 10lbs and I’m going to get either 15lbs or 20lbs soon. Definitely notice a change in my before photos! 🔥👊
Edit: 3 months in and I’ve changed some exercises, reps, and weight. Honestly do what works best for you, this workout plan is great but consistency and diet are highly important.
Maybe last edit: I’ve been doing this workout plan for almost 6 months and I’ve changed the sets, reps, weight, and some exercises. This has been the longest I’ve been consistent, so that’s definitely a win. 🙏
How long does each workout take?
@@Hunter-ly8qy I only do 8 exercises with 3 sets of 8-15 (depends on the exercise) and it takes around 30-40 minutes.
That was really informative to someone who workout from home❤
thank you so much , you made a lovely video
Dude this rutine is incredible, I could barely put aconditioner in my hair after workout A
lmao next time bring the head down instead of the arms up (;