If you are no longer a novice bodybuilder, step up your basic strength-training routine by using dumbbells. While strength-training machines are ideal for beginners, intermediate bodybuilders can strengthen primary and stabilizing muscles that help you execute movements. Get even more out of your workouts by implementing super-sets and circuit training workouts with dumbbells to target more muscle groups in less time. However, don't neglect the essential basic dumbbell exercises that target your legs, chest, back, shoulders, arms and abdomen. Target every major muscle group at least twice a week, as suggested by the U.S. Department of Health and Human Services.
Essential Upper-Body Training
Lie on your back on a weight bench declined 45 degrees to perform chest presses. Begin with the dumbbells at chest height, then push the weights straight into the air above your chest. Kneel on the bench with a dumbbell in your left hand to perform back-strengthening bent-over dumbbell rows. Begin with your arm straight and perpendicular to the floor. Lift the weight to the side of your chest. Alternate arms between sets. Hold a dumbbell in each hand, raise them to your shoulders and press them above your shoulders to perform shoulder-strengthening military presses. Sit on the edge of a bench with a dumbbell in one hand, your elbow resting on your inner knee. Straighten your arm to lower the weight, then curl the weight to your bicep to perform concentration curls. Perform tricep extensions holding a dumbbell above your head with both hands. Lower the weight behind your head, then raise the weight to the original position. Lie on your back holding a dumbbell to your chest to perform weighted crunches. Raise your torso off the floor until your chest nearly touches your knees.
Essential Lower-Body Training
Finish your full-body workout with dumbbell exercises that target your glutes, hips, hamstrings, quadriceps and calves. Hold a dumbbell in each hand at your sides and step forward with one foot to perform weighted lunges. Bend your knees until your legs form 90-degree angles. Perform weighted squats by holding a dumbbell in each hand at hip or shoulder height and bend forward at your hips, keeping your back straight. Bend your knees until your upper legs are nearly parallel with the floor. With a dumbbell in each hand, perform calf raises. Stand on the edge of a step on the balls of your feet and raise your heels as high as you can. Then lower your heels as far as you can. Complete two or three sets of 8 to 10 repetitions of each exercise.
Super-Sets
If you are short on time and want to target only two or three muscle groups in a workout session, try super-setting. Super-sets require you to perform a set of two or three exercises for different muscle groups back-to-back with only a brief rest between sets. For example, perform 10 dumbbell curls, rest 30 seconds, perform 10 tricep extensions, rest 30 seconds, then perform 10 military presses. Rest for two minutes, then repeat this routine one or two more times.
Circuit Training
If you want to perform a full-body intermediate dumbbell workout in a fast-paced aerobic routine, perform a circuit-training dumbbell workout. Choose five or six essential exercises and perform one set of each consecutively before resting. For example, perform 10 dumbbell chest presses, 10 bent-over dumbbell rows, 10 weighted squats, 10 dumbbell calf raises and 10 concentration curls before resting for two minutes. Complete four or five total sets of this circuit.
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