Start with the barbell on your shoulders, feet hip-width apart, and squat down until the bar is at or just beyond knee height. Drive through your heels to jump up and grab the bar with an overhand grip, extending your arms straight and pulling the weight towards you until fully extended (thumbs up). Land back in the bottom position and repeat.

Jump Squat:

Stand with feet a little wider than hip-width distance, holding a dumbbell in each hand at chest level (one arm on the front and one on the back), weight between chest and belly button. Expand your hips into a squat position for three seconds before jumping back up to standing height as quickly as possible. Repeat ten times per set (10 sets total!).

Strong Upper Back Rowing:

Take a pair of dumbbells and stand with feet shoulder-width apart, arms hanging at sides exactly like you would in a bird pose. Raise one arm overhead while supinating your upper back as deeply (back is rounded). Do about six reps for each side.

Straight Arm Deadlift:

Grab a barbell or dumbbell dowel leaning over backwards just outside an old VW Bug and start by bending from the hip, keeping the back and neck straight (not your hips!). Slightly bend at the hips as you lift the weight off the ground, pause for a moment(!), then reverse direction to return it from the bottom position.

Air Squat:

Place an empty barbell on top of the parallel box where it sits about mid-thigh height with feet outside long sides*then place hands behind knees. Start in up out squatting style doing three reps each leg, then returns to starting position. Repeat 10 times, then switch sides.

Bar Speed Pulls:

Take two dumbbells into a position where one arm is on shoulder width and another at ear level, anchoring your bicep to your body. With elbows knocking out of towards sides, grab bar with both hands in an overhand grip. Turn palms forward to face each other (like a ladder), then pull down until knees are bent 90 degrees. Stop pulling when form begins to break down, or you lose grip on dumbbells. Switch arms and repeat ten times total (10 sets).

Power Toe Hold:

Grab a pair of dumbbells in an overhand grip, bend at the knee and forefoot, and place the sole or big toe on the ground (or butt). Pull heel towards the ceiling by pushing off against toes with straight arms, keeping weight supported using hands. Hold 3 seconds, release back down to the floor, then repeat ten times total (10 sets).

Concentric Bench Press (Sumo):

Stand facing away from the flat bench while holding dumbbells at the sides, then place feet on the middle of the bench (spread out wide). With shoulders over knees and chest high, lower yourselves slowly until an equal number of repetitions is achieved.

Weighted Pass-Through:

Stand across from a heavyweight aboard a ford car. Hold the end of a bar with hands about shoulder-width apart. Position your elbow in line with the belt buckle as if you were writing, overlapping your elbow next to your waist—sprint into position, then walkthrough.

Posterior Chain (Hamstring Muscles) Single Leg Knee Raises:

Get on a flat surface, pushing off against furniture with knees bent 90 degrees; feet should point outwards. Lower to the ground keeping hips level, and bend over with chin slightly tucked in, simulating a biker’s crouch, quickly lifting one knee until it touches your chest and then returning down, depressing another knee so that you stay flat on the ground. Repeat 10 times total (10 sets).

Difference Between Dumbbells And Barbells:

There is no significant difference between dumbbells and barbells in muscle growth. However, barbells are more versatile and can be used for various exercises, whereas dumbbells typically only offer a few options. Another key difference is that barbells will be a safer investment for new or experienced lifters as they are much more durable and offer greater durability. Barbells also tend to use lower weights than dumbbells, which reduces the risk of injuries if you drop a heavier bar on your foot (if it happens while growing). As such, beginners should prioritize purchasing quality bars without worrying whether they prefer dumbbells or power bars (i.e., push and pull in press). I recommend purchasing quality dumbbells from a reliable Dumbbells Set Manufacturer when you can afford to own your first purchases, as this investment will last for a long time.

How Do You Pick A Good Dumbbell Set?

When picking a dumbbell set, it is important to consider how you will be using the weights. If you primarily intend to use them for muscle growth exercises, purchasing a weight range that offers sufficient options (e.g., 2-10 pounds) is a good idea. If, however, you plan on supplementing your workouts with other cardio or resistance training activities, then selecting weights in heavier ranges may be more suitable as these types of exercises tend to be more energy-intensive. Note that the weight range is primarily based on how much you need to do for most of your muscle-building exercises and not necessarily the overall total expected weight you may use each week or month (at a given time).

Dumbbell Set To Start With:

First, it is important to consider your budget. Secondly, each individual has different muscle growth needs, so the weight range that will work best for one person may not be ideal for someone else. Thirdly, you should focus on getting a set with adjustable weights to allow you to tailor your workouts specifically to what works best for you. Finally, purchase a quality dumbbell set as this investment will last longer.

When to change the weights in a dumbbell set?

There is no definitive answer to this question as it largely depends on how often you use the dumbbell set and whether or not the weights have become loose or damaged. Generally, changing the weights in a set every 6-12 months is recommended if you use them regularly for muscle growth exercises. There are numerous well-known brands of dumbbells on the market, while there is also a wide variety in terms of products (e.g., sets, weights, shoulder straps), designs and prices. To find out what is best for you, I would recommend considering two important factors: user experience and price/quality ratio when comparing potential purchases.