Chest
Incline Dumbell Press (Upper Pectorals)
1) Lie on a incline bench
2) Hold dumbells above shoulders palms facing each other
3) Lower dumbells straight down to sides of chest, arms close to sides
4) Hold weight for short pause and press it back to starting position
Dumbell Flies (Outer Pectorals)
1) Lie on a flat bench
2) Hold dumbells together at arms' length, palms facing each other
3) Lower dumbells to each side of chest in semicircular motion
4) Weight should be even with sides of chest, but back slightly in line with ears
5) Hold weight for short pause and press it back to starting position
Back
Dumbell Bent Over Rows (Lats)
1) Hold dumbell in one arm and use other arm to lean on bench (back parallel with floor)
2) Put foot directly behind you about 36" back (lock front leg)
3) Having a slight bend to your back leg
4) Pull dumbell straight up to the side of your chest
5) Return weight to starting position (don't let weight touch the floor)
Bicep
Contentration Curl - Dumbell (Biceps)
1) Hold dumbell in hand (palm up)
2) Sit on end of bench (feet firmly on floor about 24" apart)
3) Bend slightly forward and place free hand on knee
4) Rest upper arm with dumbell against inner thigh (about 4" above knee)
5) Curl dumbell to shoulder height (keep upper arm against thigh at all times)
6) Lower dumbell to starting position
7) Reverse movement with other arm
Tricep
Dumbell Triceps Curl / Extension (Triceps)
1) Hold dumbell with both hands and raise overhead to arms' length
2) Rotate hands while raising dumbell so top plates of dumbell rest in palms, thumbs around handle
3) Sit at end of bench, feet firmly on floor, back straight, head up
4) Lower dumbell in semi circular motion behind head until forearms touch biceps
5) Return dumbell to starting position
Shoulders
Seated Dumbell Press (Front and Outer Shoulders)
1) Raise dumbells to shoulder height. Sit at end of bench, feet firm against floor
2) Keep elbows out, thumbs facing in. Press dumbells arms' lenght overhead
3) Lower weight to starting position
Seated Dumbell Lateral Raises (Front and Outer Shoulders)
1) Sit at end of bench feet firmly on floor
2) Hold dumbells with palms in, arms straight down at sides
3) Raise dumbells in semi circular motion a little past shoulder height
4) Pause, then lower weights to starting position following same path
5) Keep arms straight at all times
Legs
Dumbell Squats (All Major Muscle Groups)
1) Hold dumbell in each hand at arms' length on sides with palms facing in
2) Keep head up, back straight and feet 16" apart
3) Squat down until upper thighs are parallel to floor
4) Keep knees close together
5) Return to starting position
NOTE... the guy in the photos is a NOOB.. and his form isnt all that good.. but theres not too much you can really do with just dumbells, i suggest you join a gym if you want the full effects of working out..
