Home Dumbbell Workout to Get Jacked! (DUMBBELLS ONLY)

If you are looking for a home dumbbell workout to get jacked, then this is the video for you. It doesn’t matter if you have a full rack of dumbbells, a single pair, or even just one; this dumbbell workout is doable by anyone. The great thing about this home workout is that you are going to hit your entire body with no additional equipment outside of your dumbbells (not even a bench!)

For this total body workout, you are going to want to grab dumbbells that will allow you to fail in the 6-8 rep range for each exercise. If your dumbbell options are limited, not to worry, I have options for you too. If you find that your dumbbells are too light for a particular exercise, you will perform your reps to failure and then limit in order to achieve a more metabolic burnout. If your dumbbells are too heavy or you only have a single dumbbell available, you will be performing this workout with the exercise swap that allows for you to fail in that 6-8 rep range.

With this home dumbbell workout, the rest time if you are able to fail within the 6-8 rep range will be 90 seconds to 2 minutes. In the event that your dumbbell option doesn’t allow you to fail before 8 reps, you will be performing the exercise to failure and then drop your rest time to 45-60 seconds. This will help equalize the workout for everyone, no matter what access to dumbbells they have.

This first exercise, utilizing a single dumbbell, is the Clean Up and Overs. If you have access to two dumbbells, you will be performing the Clean and Press. These exercises will hit multiple muscle groups to start off the total body workout by targeting the shoulders, upper back, biceps, and legs.

Next up is the Goblet Leg Sequence. This is a brutal dumbbell exercise sequence that will hit will your legs hard and effectively. Holding a single dumbbell in a goblet grip, you will perform a Reverse Lunge on each leg and then return to center before performing a dumbbell goblet squat. If you are utilizing two dumbbells, you would perform the same sequence while keeping the dumbbells at your sides.

Continuing this workout with dumbbells, you’ll be hitting the back and biceps next. To do this with just one dumbbell, you are going to perform the DB T-Bar Row. With access to two dumbbells, you will be performing the DB Dead Row. Utilizing your legs to initiate the movement and bring the dumbbells up to your knees before performing the row and then returning the weight to the floor.

To get jacked, this total body workout is rounded out by targeting the chest, shoulders, & triceps. To do this, you are going to perform, with a single dumbbell, a Crush Grip Floor Press. This exercise doesn’t utilize a bench, which allows for this to be a still effective home workout. With two dumbbells, your exercise swap would be the standard DB Floor Press. Both variations will still target the chest, shoulders, and triceps.

You have the option to round out this dumbbell workout by adding in some additional arm work. This accessory work will help to get jacked arms using just two exercises - one for the biceps and one for the triceps. These are the Single DB Tricep Floor Extensions / DB Tricep Floor Extensions and the DB Waiter Curl / Alt. DB Curl.

This is what this total body dumbbell workout looks like if you want to jacked:

1. Clean Up and Overs / Clean and Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)

2. Goblet Leg Sequence / Leg Sequence: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)

3. DB T-Bar Rows / DB Dead Rows: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)

4. Crush Grip Floor Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)

(Optional)

5. Single DB Tricep Floor Ext. / DB Tricep Floor Ext.: 3 x 10-12 / Failure (rest 60-90 sec)

6. DB Waiter Curl / Alt. DB Curl: 3 x 10-12 / Failure (rest 60-90 sec)

This dumbbell workout will hit your entire body utilizing no extra equipment, making it the perfect option to help you get jacked at home. Each exercise was specifically selected to help train all of your muscles in a single workout without compromise.

If you are looking for a complete program that utilizes nothing but dumbbells and is catered to however many you have access to at your disposal, be sure to check out our newest training program called JACKED.

If you are looking for more workouts that utilize minimal equipment, be sure to to subscribe to our channel here on youtube via the link before and remember to turn on your notifications so you never miss a new video when it’s published.

[naga_sg]

1:33 1st exercise
2:55 2nd exercise
3:46 3rd exercise
4:40 4th exercise
5:25 5th exercise
6:09 6th exercise

[Jewish_Juggernaut]

Single dumbbell:

1:33 1st Clean Up and Overs
2:55 Goblet Leg Sequence
3:46 DB T-Bar Rows / DB Dead Rows
4:40 Crush Grip Floor Press
5:25 5th Single DB Tricep Floor Ext
6:09 6th DB Waiter Curl

Pair of dumbbells:
1. 2:16 DB clean and press
2. 3:06 DB reverse lunge and squat
3. 3:57 DB dead row
4. 5:00 DB floor press
5. 5:28 DB tricep floor extension
6. 6:22 alternating DB curl

Exercises:
1. Clean Up and Overs / Clean and Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)

2. Goblet Leg Sequence / Leg Sequence: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)

3. DB T-Bar Rows / DB Dead Rows: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)

4. Crush Grip Floor Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)

(Optional)

5. Single DB Tricep Floor Ext. / DB Tricep Floor Ext.: 3 x 10-12 / Failure (rest 60-90 sec)

6. DB Waiter Curl / Alt. DB Curl: 3 x 10-12 / Failure (rest 60-90 sec)

[cosmicneon]

pair of dumbbells:

1. 2:16 db clean and press
2. 3:06 db reverse lunge and squat
3. 3:57 db dead row
4. 5:00 db floor press
5. 5:28 db tricep floor extension
6. 6:22 alternating db curl

[optimisticoutreach]

Jeff is consistent. Every week, the message is always clear and concise. This is what every other channel in this field lacks...

[billcosby]

When Jeff winks at a cute girl, he turns his head and winks with his other eye to avoid muscle imbalance

[ianmartell]

Barely made it through the first exercise, new to working out, weigh 270 pounds, built like a chubby lineman, don't care what anyone says I'm gunna beat this workout before I move on to anything else, pray for me y'all🙏

[edlop]

Yes, please. More like these. I am now able to perform these muscle/cardio builders now after almost 12 months of gradually increasing load and intensity and frequency of my workouts after 36 - 48 months of inactivity. I am rebuilding slowly but efficiently.

[kashyappalisetty]

For myself
1:33 1st exercise
2:55 2nd exercise
3:46 3rd exercise
4:40 4th exercise
5:25 5th exercise
6:09 6th exercise

[rhperron]

Jeff's knowledge of how the body works never ceases to amaze me.

[humanbeing]

This just totally works out for me as I was really searching for a good use for dumbells and the only content I prefer is from Jeff. Thank you!

[baddoSan]

1. 2:16 db clean and press
2. 3:06 db reverse lunge and squat
3. 3:57 db dead row
4. 5:00 db floor press
5. 5:28 db tricep floor extension
6. 6:22 alternating db curl

[Vicaralus]

Have been doing this workout with slight modifications at times for the past 7-8 months and can see clear growth in muscle and strength. This is simple and super efficient. Thank you so much Jeff for all the knowledge you share!

[anthonybartolotta]

Jeff is the BEST on physical fitness. No one come close, he knows the business.

[Bigslam]

Hell yeah. I was just thinking about planning out my new home workout routine and this may be exactly what I need. I'll give it a try for a month or so, these exercises look refreshing - at least some are new to me.

[nolandyson]

Thanks for the full body workout ideas. I just turned the whole thing into a gauntlet of pain. All in a row. No more than 30 seconds of rest between switching. 90 seconds at the end. Rinse and repeat. 💪🏻

[rushi]

When Jeff eats, he chews on both sides to avoid muscle imbalance

[questioneverything]

Thank you sir for this video. Clip 1 on my Bowflex 1090 just broke and I'm in need of a single dumbbell workout for the time being. This is perfect!!

[lastmanstanding]

Don’t know anyone in my entire life that I am thankful for more than Jeff, big thanks dear for all the good things you taught me, god bless you and your little ones 🙏🏽

[YellowBrickFloyd]

Jeff, I always enjoy your tips, input, and guidance. I've been working out since 1974 and always on the lookout for new routines done right...to keep my mussels wondering what the heck I'll throw at them next. I just completed this routine doing both single and double versions 3x3 sets and feel great! I added a standing triceps ext. set to get a stretch there.
Thank you so much for being my trainer!
After a tour in the service...I stopped going to public gyms back in the 80's....saved my money to buy my own equipment.
A far cry from using bales of hay, feed sacks, logs, chopping wood, and lifting buckets full of rocks for workouts when I was a kid. Kind of like old school Rocky Balboa stuff ...but it worked.

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…