The Dumbell Only Workout challenge
This challenge /workout can be done anywhere - all you need is a set of dumbells and a will to win. The aim is to find the overall dumbell champion who can do the most reps of each exercise with the highest weight of dumbell.
Standing Dumbell Curls:
Seated dumbell press:
Event 1: Standing Dumbell Curl (most continuous reps)
Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together, dumbbells by your side but not touching your body. You palms should facing upwards. Take up the slack by bending the elbows slightly. Tension should be on the biceps. Slowly curl the dumbbells up as far as possible. Squeeze the biceps hard, then slowly lower back down to the starting position. Repeat for desired reps.
The tension should be on the biceps at all times, do not let them "hang" at the bottom of the exercise. Keep the rep timing slow and control the weight throughout the set. Do not let the dumbbells touch your body. And finally, do not swing the body back as you curl up the weight, the body should stay fixed throughout the movement.
Event 2: Weight of dumbells, kgs, used for standing db curl
Enter the combined weight of dumbells,in kilograms, for the standing dumbell curls exercise
Event 3: Dumbell Bench Press (most continuous reps)
The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size. Setup for the exercise by sitting a set of dumbbells at the end of a flat bench. Pick up the dumbbells off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set, laying back on the bench holding them dumbbells straight up above your chest. This is the starting position for the movement. Slowly lower the dumbbells down as far as comfortable possible (the handles should be about level with your chest). Pause, the contract the chest and push the dumbbells back up. Do not lock your elbows out, then repeat for desired reps. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Twist the dumbbells around to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to a seated position.
The dumbbell press is a great mass builder! Make sure you use the longest range of motion possible, this ensures the muscle is getting a good stretch and contraction. Do not touch the dumbbells together at the top of the movement, keep them 2-3 inches apart. Don't drop the dumbbells at the end of the set, you can safely use the weight of the dumbbells to rock up to a seated position as explained above.
Event 4: Weight of dumbellls, in kgs, used in dumbell bench
The combined Weight of dumbellls, in kgs, used in dumbell benchpress
Event 5: Seated Dumbell Press (most continuous reps)
The seated dumbbell press is one of the most popular mass builders for the shoulders! Setup for the exercise by getting an adjustable angle bench and setting the back to 90 degrees. Grasp a pair of dumbbells and sit down on the bench with the ends of the dumbbells on your thighs. Raise the dumbbells above your head and twist so that your palms are facing forward. Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise. Keeping your eyes facing forwards, slowly lower the dumbbells to the sides of your shoulders. Once they are around shoulder height, contract the shoulder muscles and raise the dumbbells back to the starting position. Do not pause at the top of the movement, immediately begin lowering the dumbbells back down for the next rep. Repeat for desired reps.
The seated dumbbell press is a solid mass building compound movement that can add serious mass when using heavy weights WITH correct form. Many lifters let the form go and add weight too quickly. This is likely to result in an injury and could hinder your shoulder gains. Always use the longest range of motion possible and control the dumbbells throughout the set.
Event 6: Weight of dumbells, in kgs, used in the Seated DB
Combined weight of dumbells, in kgs, used in the Seated DB Press
Record your scores:
|Attempt 1:||Attempt 2:||Attempt 3:||Attempt 4:||Attempt 5:|
|Event 1: Standing Dumbell Curl (most continuous reps)|
|Event 2: Weight of dumbells, kgs, used for standing db curl|
|Event 3: Dumbell Bench Press (most continuous reps)|
|Event 4: Weight of dumbellls, in kgs, used in dumbell bench|
|Event 5: Seated Dumbell Press (most continuous reps)|
|Event 6: Weight of dumbells, in kgs, used in the Seated DB |