Dumbbell Diesel: Garage Gym Full Body Muscle Building Workout
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Description
TESTOSTERONE MADE EASY. STATUS™ ➞
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Science tells us that the 3 key factors for maximizing natural testosterone release from a workout are: training with compound exercises, lifting heavy, and short rest periods.
Did you know that dumbbells are one of the best possible ways to achieve all 3?
Matt Daciw here from Blue Star Nutraceuticals and today, I’m taking you through an intense full body, testosterone boosting workout that will pack on muscle, and chisel out definition like never before.
Now before we dive into it, if you’re new to the channel, don’t forget to hit that subscribe button below so you can be the first to know about future videos — and definitely tap that thumbs up button to let us know that you like what you’re seeing.
Okay, ready to jack up the intensity and see what you can really do with dumbbells?
This is Dumbbell Diesel: Garage Gym Full Body Muscle Building Workout – Let’s get to it!
For this workout, you’ll perform 5 heavy compound exercises in linear fashion.
Then wrap up with a finisher I call Lunge Inferno.
Perform each compound exercise for 3 sets of 5 explosive reps, using 85% of your 1 Rep Max.
For example, if you can clean and press 90lb dumbbells, use 75lbs for this workout.
Because this is done in a linear fashion, you’ll perform all 3 sets of exercise 1 before moving on to exercise 2, and continue on until all 5 compound exercises are complete.
After you finish all 5 exercises, it’s time for Lunge Inferno – where you’ll perform walking lunges, carrying half your bodyweight until you reach complete failure. By the end your legs should be absolutely on fire!
You’re only allowed up to 60 seconds rest between sets to catch your breath and rehydrate with AminoFast™ before continuing on to the next set.
You should complete the entire workout in under 45 minutes – if it’s taking you longer than that, pick up the pace!
As always, the workout is listed for you in the description below.
Now buck up, and let’s get to work!
Exercise #1: Dumbbell Clean & Press
The Clean & Press is a powerful compound movement that combines a hinge, pull and press all in one to hit the back, shoulders, arms and core. Dip down, shrug the weight up to your shoulders, brace the core and drive the weight directly overhead explosively, then control back down and repeat.
Exercise #2: Bent Over Dumbbell Rows
Keep your torso parallel to the ground – and brace your core. A little body english is ok on this exercise – but still keep the movement as controlled as possible. Row the weight up to your mid stomach, pulling with your elbows, and control the weight back down.
Exercise #3: Dumbbell Bench Press
Grab a pair of dumbbells, lie back on a flat bench, retract your shoulders, push the weights straight up explosively, stopping just short of lockout, then lower the weights slowly under control – remember, keep the chest up and constant tension on the pecs.
Exercise #4: Dumbbell Front Squat
Hold a dumbbell in each hand at your shoulders, brace the core, keep the knees out, chest up, back straight, and perform a full depth squat going as deep as you can maintaining proper form – then explode up through the heels returning to the starting position, slow controlled eccentric, fast explosive concentric.
Exercise #5: Dumbbell Stiff Leg Deadlift
Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the dumbbells, keeping them as close to your shins as possible then contract your hamstrings and glutes to raise the weight back up explosively, maintaining the same angle with your shins throughout the whole movement.
That’s it for the compound exercises, all that’s left now is a brutal finisher.
Exercise #6: Lunge Inferno
Grab a pair of dumbbells so you’re holding about half your bodyweight. Then perform walking lunges, keeping your back knee just off the ground, explode through the heel of the front leg and keep moving constantly until absolute failure and you can no longer complete another rep.
And that’s a wrap!
This brutal workout will not only leave you sore for days, it will also catapult your natural testosterone levels, resulting in more lean muscle gains as well as quicker, more noticeable fat burning results.
#DumbbellWorkout #GarageGymWorkout #FullBodyWorkout
