Any time you want to build muscle fast, you need to do compound exercises. Unlike isolation exercises, compound exercises involve the action of multiple muscles and joints simultaneously. Although barbells are often used with these exercises, dumbbells can be just as effective, if not more so. The important thing is to work as much of your body as possible.
Step 1
Lie face-up on a workout bench to do chest presses. Hold the dumbbells directly above you with your palms facing your knees. Position your feet flat on the floor and hold the weights an inch away from each other. Lower the dumbbells to your sides by bending your elbows. Stop when your upper arms are parallel to the floor, then push the weights back up and repeat. Make sure to keep your core tight throughout the exercise, and do not arch your back.
Step 2
Sit on a workout chair to do shoulder presses. Place your feet flat on the floor or on the foot rests of the chair and hold the dumbbells right above your shoulders with your palms facing forward. Your elbows should be bent approximately 90 degrees at this point. Push the weights above your head and toward each other until they are an inch apart. Slowly lower them back down and repeat.
Step 3
Execute a set of bent-over rows. Stand with your feet shoulder-width apart and hold the dumbbells right in front of your thighs with your palms facing you. Bend forward until your back forms about a 60-degree angle to the floor. Your arms should be hanging straight down toward the floor. Lift the dumbbells up to stomach height and squeeze your shoulder blades together. Slowly lower the weights back down and repeat.
Step 4
Perform dumbbell deadlifts to work your legs and lower back. Place two dumbbells on the floor slightly wider apart than the width of your shoulders. Stand with your feet shoulder-width apart and bend down to grab the weights. Stand up until your legs are straight and the dumbbells are at your sides with your palms facing in. Lower the weights back to the floor and repeat. Keep your core tight, your back straight and your gaze fixed forward throughout the exercise.
Step 5
Sit on the workout chair to do twist curls. Hold the dumbbells down at your sides with your palms facing in. Lift the weights up and twist your wrists so your palms face your chest. Squeeze forcefully, slowly lower the weights back down and repeat.
Tips and Warnings
- Perform 12, 10, 8 and 6 repetitions of each exercise. Add weight as you go down in reps until you are lifting the heaviest weight possible on your last set. Work out every three days.
Things You'll Need
- Bench
- Workout chair
- Dumbbells of various weights
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