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Whenever it comes to working out, the most common mistake I witness on a daily basis is that most people use the wrong exercises. To be more specific, whenever they perform a full dumbbell workout, they don’t use the exercises that could allow them to achieve much better results in less time.

The false idea that “more exercise is better” has caused people to spend too much time working out while achieving little in way of body transforming results.

So, if you want to transform your body (lose fat and build lean muscle) then you should apply the information in this article, and you will get the results that most people will only dream about, and in half the time as traditional workouts. It will only take you three workouts per week that take about 30 minutes each to complete.

In order to get the best results possible with a full dumbbell workout, you need a few important tips to follow. First of all, you need to use the best exercises.

By far the best dumbbell exercises are squats, deadlifts, lunges, chest presses, overhead presses, rows, and the many variations that each exercise has. Along with those dumbbell exercises, you should also use some very effective bodyweight exercises as well: push-ups, inverted rows, parallel bar dips, pull-ups, single leg squats, and many other bodyweight movements.

Those exercises will allow you to sculpt your body in minimal time. You absolutely do not need any fancy exercises or equipment.

Along with using the best exercises, make sure you workout with a high intensity.

If you train with a high intensity (which I’ll explain in a moment) you will not need to (and probably won’t be able to) perform a lot of sets for one movement.

For example: if you a set of Bulgarian split squats, you should perform the set until you can’t perform another repetition with good form. This means if you perform eight repetitions but know you could have done one or two more with perfect form, you didn’t use enough intensity.

Use a challenging weight and make sure you use a high enough intensity. Stop each set when you cannot perform another repetition with perfect form. Just so you know: your last repetition should look just like your first one.

Now that you know how to create an effective full dumbbell workout, it’s time to get into the sample workouts.

Full Dumbbell Workout A

Sets: 4

Repetitions: 5-7

• One Arm Dumbbell Snatch
• One Leg Deadlift
• One Arm Dumbbell Floor Press
• Dumbbell Renegade Row

Perform each exercise back-to-back, and keep your rest periods as brief as possible. Remember to use a challenging weight for each exercise.

Full Dumbbell Workout B

Sets: 3

Repetitions: 10-12

• Dumbbell Front Squat
• Chin-ups or Palms Up Dumbbell Row
• Parallel Bar Dips or One Arm Dumbbell Overhead Press
• Burpees with Push-ups

Once again, perform each exercise back-to-back, and keep the rest periods to a minimum. Remember to use a challenging weight.

You can perform these workouts three days per week on non-consecutive days, alternating between the two. For example: Monday perform workout A, Wednesday perform workout B, Friday perform workout A, and then the next Monday perform workout B.

Once you can achieve the higher repetition shown (on workout A it would be 7 repetitions) with a given weight, then increase the weight for that exercise.

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Source by Nia Shanks