How I Train For Aesthetics (Dumbbell Only Workout)

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Here’s a full dumbbell-only push-pull-legs guide for aesthetics and how to build an aesthetic physique. If you have any questions or just want to connect, feel free to comment below!

Chapters:
00:00 Intro
00:25 How to Build Muscle (2 Steps)
01:28 Push Day
02:42 Pull Day
03:45 Leg Day
04:45 Closing Thoughts

[jackbrown]

Muscles: Every Man's Dream is the best book ever! It boosted my confidence, gave me motivation, and transformed my life in no time.

[AJGress]

No bullshit. Just straight to the point and science based. Fitness YouTube needs more of this. You killing it, man

[adysyady]

It's so simple yet so educational.

[TooShawn]

Seeing him switch to what seems like a much lighter weights on the RDL made me more confident

[galvin]

The editing and production on your videos is always so good and detailed. You’re doing great!

[wickedvvvwitch]

Been doing this workout consistently for 3 months and have seen a HUGE change in physique, thanks so much my guy 🥂🍻

[ij]

Dude this is the exact video I have been looking for.
You inspired me to start my Journey for a better Body

[randommm]

Very nice informative video, I like your calm style. And the chill music makes it even easier on the ears. So many gym/workout videos are HYYYPE to the max. Keep up the good work!

[xSousa]

I love your videos bro. I was very lost when I started lifting weights, but after watching this I now got the motivation to keep going. Thank you.

[kienconrad]

yo, just wanted to drop a comment. I looked at progress pictures I took from last year (was never consistent and stopped) and the pictures I took after doing this routine for the past few weeks and have seen a increase in my muscle mass. Really appreciate this routine Owen, it's the only one that I've actually been able to stay consistent with. For anyone watching this video def give it a shot and try and stay as consistent as possible till it becomes a habit, don't forget to progressive overload as well.

[Panda-snlg]

0:00 intro
0:25 Principles
0:41 Principle 1: eat enough protein. Have 0.8-1 gram of protein per lb for muscle growth
0:57 Principle 2: Perform progressive overload: Increase reps or weight overtime to challenge muscles.
1:22 5-30 reps promote muscle growth

1:28 Push day
1:32 Incline dumbpress 4 sets of 6-8 reps. Make sure to keep elbows tucked in
1:53 Seated Dumbbell Press 4 sets of 6-8 reps Make sure your chest is sticking out to involve your lower back. Stop at the top of your front shoulder and push in a straight line.
2:10 Chest Flies 4 sets of 8-12 reps.
2:16 Lateral Raises 4 sets of 8-12 reps
2:25 Skull Crushers 4 sets of 8-12 reps
2:30 Dips 4 sets of 6-8 reps. Feel free to increase reps because it’s a body weight exercise.

2:42 Pull Day
2:44 Dumbbell Rows 4 sets of 6-8 reps. Make sure to keep elbows tuck in and close to your side.
2:58 Get a Pull-up Bar. Helped his back. I your have one do pull-ups for 4 sets of 6-8 reps.
3:12 Rear Delt Flies. 4 sets of 8-12 reps.
3:28 Shoulder Shrugs. 4 sets of 8-12 reps.
3:35 Bicep Curls 4 sets of 8-12 reps.
3:39 Forearm Curls 4 sets of 8-12 reps.

3:45 Leg Day
3:46 Goblet Squats. 4 sets of 6-8 reps. Keep chest stuck out and try to go a far down as possible
4:08 Romanian Deadlifts. 4 sets of 6-8 reps. For hamstrings.
4:13 Bulgarian Split squats. 4 sets of 6-8 Reps. Good for your glutes.
4:21 Reverse Lunges. 4 sets of 8-12 reps.
4:25 Calf Raises. 4 sets of 10-20 reps

4:34 Outro

[walters]

Geez, this video is so well-done and concise; along with the outro summary and that music...you got my sub.

[fwworldd]

seriously bro thank you ive been looking for something like this for only dumbbells keep doing this

[gianlu]

this is the simplest and most well-put-together fitness video i've ever watched, incredibly helpful for beginners

[ali]

The quality is 🔥 you're gonna go places bro, you just earned a sub

[durandus]

So glad people are on dumbelling. Pewdiepie was the only full body dumbbell heavy plan I’d seen in years

[knuygmusic]

Thank you so so so much man, i've been trying to find a proper workout plan to do at home for so long and thankfully i found this video, thanks for making this video.

[crosen]

after a 2 year break, i'm going to use this one as new routine to follow for the nxt year, got myself 2x 90 pounds powerblocks a few days ago to start home workouts

[caravaneerkhed]

I love my power blocks they are so nice, I need to get some expansions especially for bench press and deadlifts those are the 2 that were capped out for me right away, I may need to try incline my bench also can go to a slight decline which I want to try, but man front squats are tough doing 4 sets of 10 which is what I do a lot but pretty much you and I have very similar strategies so good to see this being put in a well edited video with no bs. Keep up the work friend!

[ScorpionTomb]

Great information I’ll be sure to switch things around with my workouts to see how things go.