Like I showed in this video, it's possible to get jacked using just dumbbells. I even showed that you can get BIGGER, WIDER shoulders using just a single dumbbell over the course of ONLY 14 days! - ruclips.net/video/PJ_kayODqG8/видео.html
Single dumbbell: 1:33 1st Clean Up and Overs 2:55 Goblet Leg Sequence 3:46 DB T-Bar Rows / DB Dead Rows 4:40 Crush Grip Floor Press 5:25 5th Single DB Tricep Floor Ext 6:09 6th DB Waiter Curl Pair of dumbbells: 1. 2:16 DB clean and press 2. 3:06 DB reverse lunge and squat 3. 3:57 DB dead row 4. 5:00 DB floor press 5. 5:28 DB tricep floor extension 6. 6:22 alternating DB curl Exercises: 1. Clean Up and Overs / Clean and Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec) 2. Goblet Leg Sequence / Leg Sequence: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec) 3. DB T-Bar Rows / DB Dead Rows: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec) 4. Crush Grip Floor Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec) (Optional) 5. Single DB Tricep Floor Ext. / DB Tricep Floor Ext.: 3 x 10-12 / Failure (rest 60-90 sec) 6. DB Waiter Curl / Alt. DB Curl: 3 x 10-12 / Failure (rest 60-90 sec)
pair of dumbbells: 1. 2:16 db clean and press 2. 3:06 db reverse lunge and squat 3. 3:57 db dead row 4. 5:00 db floor press 5. 5:28 db tricep floor extension 6. 6:22 alternating db curl
First day impressions:It arrived in a waist high box. ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
Barely made it through the first exercise, new to working out, weigh 270 pounds, built like a chubby lineman, don't care what anyone says I'm gunna beat this workout before I move on to anything else, pray for me y'all🙏
Yes, please. More like these. I am now able to perform these muscle/cardio builders now after almost 12 months of gradually increasing load and intensity and frequency of my workouts after 36 - 48 months of inactivity. I am rebuilding slowly but efficiently.
1. 2:16 db clean and press 2. 3:06 db reverse lunge and squat 3. 3:57 db dead row 4. 5:00 db floor press 5. 5:28 db tricep floor extension 6. 6:22 alternating db curl
I agree optimistic, Jeff is all about training ur body to be the fittest it can be. No politics no attacking other fitness trainers no opinions on whats wrong with the world. Just training ur body with great no nonsense programs. Jeffs channel is a get away for me from the lunatics. At 66, ive followed Jeff for years and i truly believe his approach to training has helped me achieve a much healthier body and mindset as im reaching the golden years of my life. Again, thanx Jeff for all you do for us.
@@eddyjimenez-scorpio well said, i totally agree. Jeff might get hate or people saying he uses fake weights but i think he's totally legit. Information he gives is good and helpful.
@@abdullaahwaheed1280 those people have channels that hate his 12 million-plus following. Instead of bringing their quality UP, they try to bring Jeff's DOWN. Typical laziness of 99.5% of RUclipsrs...
@@eddyjimenez-scorpio Jeff is not a HUGE man, meaning his height and stature will never allow him to be 265lbs, but he is absolutely shredded. He also killed those bigger guys that came to his gym to workout with him. I appreciate him never trying to talk about others online. All those that attack Jeff are simply using his name in their videos to get clicks because they dont have anywhere near the number of subscribers Jeff has. I like his videos far more than most others.
Have been doing this workout with slight modifications at times for the past 7-8 months and can see clear growth in muscle and strength. This is simple and super efficient. Thank you so much Jeff for all the knowledge you share!
hello. I am planning to use this routine for the long term. do you think the Triceps exercise is a bit hard to do? And what other exercises have you added to this routine do you mind sharing them?
@@izachu904 Hey sorry for the delayed response. For the triceps, instead of what is shown here, I use single dumbbell french press and resistance band pushdown (similar to a cable pushdown) Modifications/Additional exercises I use: - Standing shoulder press instead of cleans and presses to minimize momentum from the legs and focus only on shoulder engagement - dumbbell lateral raises - Resistance band pull apart for rear delts - Deadlifts for overall strength gain - Single leg Romanian dead lifts for stability - I do the squats and lunges separately - dumbbell calf raises and shrugs for working both calves and traps - 5 min Forearm workout to end the workout. I try to do all of this 2-3 times per week. Takes somewhere between 1 hr to 1hr 15 mins. Having adjustable dumbbells really helps.
@@mingzhou3000 Hey, I do most of them with a few modifications in a single workout. Have added the details in a separate comment. 2-3 times per week should be good enough for most people. The other days I keep for either rest days or light cardio. I try to get a minimum of 10k steps per day.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/home-dumbbell-workout If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
SUPRISE! I am the funniest YTer evah!!!! Just kidding, it was no surprise. Everybody knew already. HAHAHHAHA!!!! That was an amazing joke (it was real talk though). WAWAWAWAWA!!!! Good afternoon, dear ru
Don’t know anyone in my entire life that I am thankful for more than Jeff, big thanks dear for all the good things you taught me, god bless you and your little ones 🙏🏽
Thanks for the full body workout ideas. I just turned the whole thing into a gauntlet of pain. All in a row. No more than 30 seconds of rest between switching. 90 seconds at the end. Rinse and repeat. 💪🏻
Im a heavy 33 year old guy trying to lose weight, I do my 10k steps daily and play badminton 2 times a week, I am looking to start weifht training at home, my dumbells just arrived from Amazon as well. My question is, should I do all these exercises and reps everyday? Or should i choose 2 body parts and work on them and move to other 2 body parts the next day? Can someone please help me with this. Thank you.
He won't see this comment, but anyway: Hey Jeff! Please brow, come back with that series that u rank the exercises from worst to best! I was thrilled to see more! 🙏
Jeff is so contradictory with those series. He's a total flip flop now a days. One time exercise x is the best and the next time something else is. He's run out of material and just randomly making stuff up now. Sorry fan girls.
For "AGAIN new beginners at 50+", this IS definitely the channel to go for. I practiced shotokan-karate-training at some serious amateur level (6 x 2-3 hours sessions per week, karate, swimming, running, cycling), 1.72 meters high, "dry combat weight" 59 kilos. NOW, I try to regain some physical shape. Like Mando would put it: "This is the way!". Thank you for these videos: they are motivating, realistic and comprehensive for a better health at my age WITHOUT chemical drugs. SUPERB!
Hell yeah. I was just thinking about planning out my new home workout routine and this may be exactly what I need. I'll give it a try for a month or so, these exercises look refreshing - at least some are new to me.
Jeff, I always enjoy your tips, input, and guidance. I've been working out since 1974 and always on the lookout for new routines done right...to keep my mussels wondering what the heck I'll throw at them next. I just completed this routine doing both single and double versions 3x3 sets and feel great! I added a standing triceps ext. set to get a stretch there. Thank you so much for being my trainer! After a tour in the service...I stopped going to public gyms back in the 80's....saved my money to buy my own equipment. A far cry from using bales of hay, feed sacks, logs, chopping wood, and lifting buckets full of rocks for workouts when I was a kid. Kind of like old school Rocky Balboa stuff ...but it worked.
Hi Jeff, every time I see you, I pray for you to keep healthy. I hope you appreciate your health and thank your God for keeping you that way. Please keep your strength to help the ill or poor health people. I love you a brother. Keep the good work up
Just started this. I have adjustable dumbbells so I'm doing dual bell variations lifting heavy to hit 6 at max. This workouts kicks your ass. Excited to see my progress
Make a total body stretch routine please!!!! My muscles are really stiff after a great 8 months and I need help, hopefully this message goes through Jeff….in the name of Facepulls….
Thanks for this video, I don't have the means to join a gym nor the money to pay for a home gym but this seems simple enough that I'm going to start doing this as a New Year's resolution...watch out 2022 cause a new and improved man is yearning to break free! Thank You Once Again!!! 🏋 👍
@@chrisparker5796 Remember, keeping the routine going is extremely important. If you feel like shit and don't want do the exercises do them anyway, even if you are injured do the exercises that don't involve the injured part. What has happened to me so many times is that for one reason or another (most of the time just cause of lazyness) I didn't go to the gym / do exercises at home and you do that multiple times and then your routine gets fucked and then you stop working out. It spirals fast.
I'm 65 and have used some of your programs with success, thank you! My question is this a daily total body workout with dumbbells or do your recommend to alternate days? Looking to help maintain weight and tone.
I have a question for whoever reads this. Do you think alternating chin-ups (e.g. Monday, X & F) and pull-ups (Tuesday, T & S) and resting one day per week is a good way of increasing arm volume? Or should I leave at least one day of rest after the chin-ups and the pull-ups? Thanks in advance.
I have looked at this video for some time, and think it may be exactly what I have been looking for. Quick, basic, and the potential for great improvement when used as part of a program consisting of a good nutrition, and proper rest!
Thank you for another great workout. I remember asking if you could do a dumbbell workout like this in the past. You never fail to impress me; you really know how to deliver the goods.👍
pair of dumbbells: (just for me) 1. 2:16 db clean and press 2. 3:06 db reverse lunge and squat 3. 3:57 db dead row 4. 5:00 db floor press 5. 5:28 db tricep floor extension 6. 6:22 alternating db curl
@@rajhelude2747 Poor management of the situation and high cases. I'm from the Philippines and it's one of the worst places to be right now. So many businesses have closed...gyms being some of the worst hit.
I just wanna say this even though you might not see it , your videos gives me so much inspiration , i always get motivated from these videos , learning so much crucial stuff , so thank you so much jeff !
I am fat and out of shape. Started watching food intake using Fitbit and cycling 13 miles a day to help me achieve a calorie deficit everyday and have to say I wish I had done it years ago. As long as your disciplined at entering your food consumption (which gets easier as it saves it once you have searched and inputted it once) and you remember to keep your fitbit charged and on your arm your laughing. The weight is dropping off me and I am easily hitting a calorie deficit of 900 without feeling food deprived. My initial target was 500 a day but with the exercise it buys you more wriggle room. The other thing it steers you on is the right type of foods, such as maintaining a high protein intake and quick food ideas and demos to keep you motoring. I am now going to introduce this to focus on building leaness and muscle mass. For once in my life I actually feel like I have got a realistic and sustainable way to get in shape. If your not familiar with using a Fitbit, It really is worth spending the time researching it and getting a full understanding of it capabilities. Amazing…and NO, I am not a shareholder!
Wow .I read a book by an Englisg guy when I was a kid about dumb bell training .when I was a teenager. Nice to see the good old fashioned graft is still on the go .Brilliant.
thank you so much.Very useful video. I was despartely looking for something like this only, because i want to run for 4 days and lift for 2 days. 2 queations: 1. Does it cover abs / core also? 2. If i replace t row with pull up, will it be more effective. Also, should i add dead lift?
Thank you! I needed this information. I love your full explanations on why and what stuff does. Also thank you for incorporating the single and double dumbbell options for us broke people
In weight training in high school Olympic lifter stressed to us the importance of breathing through the lifts. I've been watching for years and perhaps I've missed the video of you talking about breathing, but I've noticed that you don't. What are your thoughts on breathing through the lifts?
Awesome, as always Jeff!! And I got a pair of adjustables, so I can come back to this routine multiple times. Plus, this has direct arm work, which I feel the other routines were lacking. Nov is the last month of the beginner workout plan, so this is next up..
This is what I really need. Thank you so much. But I have a question and I hope you have time to answer it. Can I do all the exercises you mentioned and keep doing them every day, I mean is this a complete course? Thanks though
Wow. Just did this and it knocked the absolute piss out of me! Love it! 2 questions: 1. How many times a week would you recommend doing this? 2. Is there an ab home dumbell equivalent? Thanks a bunch 👍🏻
Thanks for the great content. I would really like to see a “Perfect workout home edition” series of videos. Utilizing dumbbells, bands and a bench. I personally have 12 pairs of dumbbells, a foldable bench and a dozen bands. Sometimes bands seem to be a good substitute for a cable machine, but not always. I’ve cherry picked portions of your perfect, dumbbell, and band videos, but would love to see what your choices would be.
I have a gym membership and I have total beaxst and max size. Havent finished either I've been on max size on month 2. But I may just buy the program jacked. I get tired of to many people at the gym or people coming up to me. I can do it in my own home without worrying about anyone coming up to me or getting in the way. Have my own personal workout area
Thanks for the video. Since Covid Pandemic I have been doing home workout with Dumbell only atleast 2-3days in a week or whenever I get free time from office work to atleast keep myself in bit shape. Will definitely add these to my workout 🙂👍🏾
Thank you. this is great, and just what i have needed. I have to train at home, with the weights I have. I have worked out my own routine(s), but Jeff obviously knows a lot more than I do, and I can see how these will make an improvement for me! Thank you!
Unfortunately, I have had strokes. I'm not supposed to lift anything over 25 lb. So I'm going to have to go with the higher rep version. Everything in my brain is telling me that I need heavy weights to achieve any kind of size back that I used to have. But I'm going to give this a go for sure.
would be really interesting to watch a video on a workout with adjustable dumbells (+ bench). It gives the benefits of the entire dumbbells rack, but still in home conditions.
I absolutely love the goblet squat and reverse lunge variation with the DB held in a front rack position! Fires up the core and breathing will get challenging!!! Awesome video
@@mingzhou3000 yes you can do this all in a day. Now dependent on how heavy the dumbbell is that will usually dictate how many reps you perform. If I’m using a moderate weight where I can perform 10-12 challenging reps then my workout would look something like this. Goblet squat or Lunge I would do 3-5 sets of 8-10 reps at a time. With 60-90 seconds in between sets ! Hope this helps
Great routine; gonna try it. Can this be done everday or everyday or every other day. Can it be broken up i.e chest and tricep dumbbell workout one day; back and bicep dumbbell workout the following day. Let me know, Thanks
Like I showed in this video, it's possible to get jacked using just dumbbells. I even showed that you can get BIGGER, WIDER shoulders using just a single dumbbell over the course of ONLY 14 days! - ruclips.net/video/PJ_kayODqG8/видео.html
😊😊😊😊😅😅😅w😊f😂😅😊eio😊😊🎉😅😅😅ou 😂😅😅😊😊😅😊😅😅😊😅😅😊😅😅😅😊😅😅😅😅😊
QQ
😢😢😅😮 0:09
How offten should I perform this without?
😂
1:33 1st exercise
2:55 2nd exercise
3:46 3rd exercise
4:40 4th exercise
5:25 5th exercise
6:09 6th exercise
Thanks hero
Hero of the day
Why Jeff dont do it himself?
This was Jeff's job to add timestamps below the video description!!! ⚠️
Thanks
Single dumbbell:
1:33 1st Clean Up and Overs
2:55 Goblet Leg Sequence
3:46 DB T-Bar Rows / DB Dead Rows
4:40 Crush Grip Floor Press
5:25 5th Single DB Tricep Floor Ext
6:09 6th DB Waiter Curl
Pair of dumbbells:
1. 2:16 DB clean and press
2. 3:06 DB reverse lunge and squat
3. 3:57 DB dead row
4. 5:00 DB floor press
5. 5:28 DB tricep floor extension
6. 6:22 alternating DB curl
Exercises:
1. Clean Up and Overs / Clean and Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)
2. Goblet Leg Sequence / Leg Sequence: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)
3. DB T-Bar Rows / DB Dead Rows: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)
4. Crush Grip Floor Press: 3 x 6-8 / Failure (rest 90 sec - 2 min / 45-60 sec)
(Optional)
5. Single DB Tricep Floor Ext. / DB Tricep Floor Ext.: 3 x 10-12 / Failure (rest 60-90 sec)
6. DB Waiter Curl / Alt. DB Curl: 3 x 10-12 / Failure (rest 60-90 sec)
Thanks kiddo
@@mohammedqasim3657 No problem, kiddo.
Thank you
@@James---777 Welcome.
How many times a week?
pair of dumbbells:
1. 2:16 db clean and press
2. 3:06 db reverse lunge and squat
3. 3:57 db dead row
4. 5:00 db floor press
5. 5:28 db tricep floor extension
6. 6:22 alternating db curl
thanks bro
These arent even the right times
thx
First day impressions:It arrived in a waist high box. ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
When Jeff winks at a cute girl, he turns his head and winks with his other eye to avoid muscle imbalance
This sounds like something Cosby would say
Does the girl need to be conscious?
@@mrhyde9063 wait what
I don't think that really matters, lmao.
Lame. Old. Over used.
Barely made it through the first exercise, new to working out, weigh 270 pounds, built like a chubby lineman, don't care what anyone says I'm gunna beat this workout before I move on to anything else, pray for me y'all🙏
ayy let's go champ
Keep it up man!
Bad ass
Keep us posted on progress
Lets fucking go bro im in the same exact situation 280 and im build like a lineman good luck man its going to be difficult we gonna do this
Yes, please. More like these. I am now able to perform these muscle/cardio builders now after almost 12 months of gradually increasing load and intensity and frequency of my workouts after 36 - 48 months of inactivity. I am rebuilding slowly but efficiently.
Slowly. Efficiently. Like a MACHINE! Good work brother, Jeff would be proud.
1. 2:16 db clean and press
2. 3:06 db reverse lunge and squat
3. 3:57 db dead row
4. 5:00 db floor press
5. 5:28 db tricep floor extension
6. 6:22 alternating db curl
Cheers, pal. Much appreciated.
Jeff is consistent. Every week, the message is always clear and concise. This is what every other channel in this field lacks...
I agree optimistic, Jeff is all about training ur body to be the fittest it can be. No politics no attacking other fitness trainers no opinions on whats wrong with the world. Just training ur body with great no nonsense programs. Jeffs channel is a get away for me from the lunatics. At 66, ive followed Jeff for years and i truly believe his approach to training has helped me achieve a much healthier body and mindset as im reaching the golden years of my life. Again, thanx Jeff for all you do for us.
@@eddyjimenez-scorpio well said, i totally agree. Jeff might get hate or people saying he uses fake weights but i think he's totally legit. Information he gives is good and helpful.
That’s why I only watch Jeff and Ryan Humiston 👍🏻
@@abdullaahwaheed1280 those people have channels that hate his 12 million-plus following. Instead of bringing their quality UP, they try to bring Jeff's DOWN. Typical laziness of 99.5% of RUclipsrs...
@@eddyjimenez-scorpio Jeff is not a HUGE man, meaning his height and stature will never allow him to be 265lbs, but he is absolutely shredded. He also killed those bigger guys that came to his gym to workout with him. I appreciate him never trying to talk about others online. All those that attack Jeff are simply using his name in their videos to get clicks because they dont have anywhere near the number of subscribers Jeff has. I like his videos far more than most others.
For myself
1:33 1st exercise
2:55 2nd exercise
3:46 3rd exercise
4:40 4th exercise
5:25 5th exercise
6:09 6th exercise
Jeff's knowledge of how the body works never ceases to amaze me.
No me. He lives this! Not just a quick hour workout for him. Been doing it a looong time.
@@Froz3nT1ger Yeah cardio.
Isn't it V.G.'s 8x8 which will leave you sweating, sore and ripped. Been using 8x8 for years right before summer to be shredded.
@@alphaomega8373 cardio is killing your gains!!!
The man is amazing.
Have been doing this workout with slight modifications at times for the past 7-8 months and can see clear growth in muscle and strength. This is simple and super efficient. Thank you so much Jeff for all the knowledge you share!
hello. I am planning to use this routine for the long term. do you think the Triceps exercise is a bit hard to do? And what other exercises have you added to this routine do you mind sharing them?
@@izachu904 hi man, did you do the workout? I am thinking to start doing this too
@Vicaralus hi do you do all of this in a day? If so how is your workout days and rest day schedule like per week?
@@izachu904 Hey sorry for the delayed response. For the triceps, instead of what is shown here, I use single dumbbell french press and resistance band pushdown (similar to a cable pushdown)
Modifications/Additional exercises I use:
- Standing shoulder press instead of cleans and presses to minimize momentum from the legs and focus only on shoulder engagement
- dumbbell lateral raises
- Resistance band pull apart for rear delts
- Deadlifts for overall strength gain
- Single leg Romanian dead lifts for stability
- I do the squats and lunges separately
- dumbbell calf raises and shrugs for working both calves and traps
- 5 min Forearm workout to end the workout.
I try to do all of this 2-3 times per week. Takes somewhere between 1 hr to 1hr 15 mins. Having adjustable dumbbells really helps.
@@mingzhou3000 Hey, I do most of them with a few modifications in a single workout. Have added the details in a separate comment. 2-3 times per week should be good enough for most people. The other days I keep for either rest days or light cardio. I try to get a minimum of 10k steps per day.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/home-dumbbell-workout
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
After 11 seconds better luck next time
Hi
I wonder if ppl actually win?
4 months on a row opening ur videos and not winning Jeff man are u sure it's not a scam
@@jthespiceoflife I think no one wins
Jeff is the BEST on physical fitness. No one come close, he knows the business.
idk if you do, but if you don't I suggest you expand the people you watch just to get different perspectives
Ehhh he’s okay not the best but very knowledgeable
christiano ronaldo dude.
When Jeff eats, he chews on both sides to avoid muscle imbalance
SUPRISE! I am the funniest YTer evah!!!! Just kidding, it was no surprise. Everybody knew already. HAHAHHAHA!!!! That was an amazing joke (it was real talk though). WAWAWAWAWA!!!! Good afternoon, dear ru
This joke getting old
Reused
Old but gold
I do the same thing tbh
This just totally works out for me as I was really searching for a good use for dumbells and the only content I prefer is from Jeff. Thank you!
Don’t know anyone in my entire life that I am thankful for more than Jeff, big thanks dear for all the good things you taught me, god bless you and your little ones 🙏🏽
Your welcome
Thanks for the full body workout ideas. I just turned the whole thing into a gauntlet of pain. All in a row. No more than 30 seconds of rest between switching. 90 seconds at the end. Rinse and repeat. 💪🏻
Im a heavy 33 year old guy trying to lose weight, I do my 10k steps daily and play badminton 2 times a week, I am looking to start weifht training at home, my dumbells just arrived from Amazon as well.
My question is, should I do all these exercises and reps everyday? Or should i choose 2 body parts and work on them and move to other 2 body parts the next day? Can someone please help me with this. Thank you.
2 Dumbbells exercise
1)2:15
2)3:05
3)3:56
4)4:59
5)5:27
6)6:22
He won't see this comment, but anyway:
Hey Jeff! Please brow, come back with that series that u rank the exercises from worst to best! I was thrilled to see more! 🙏
Best exercise is the one you're doing. Instead of sitting on the couch like a simp. Jk. 🤪🤪
Support this.
Other RUclipsrs want him to do it as well so they can review it and get views.
Jeff is so contradictory with those series. He's a total flip flop now a days. One time exercise x is the best and the next time something else is. He's run out of material and just randomly making stuff up now. Sorry fan girls.
@@thedon9670 context matter. Sorry moron
For "AGAIN new beginners at 50+", this IS definitely the channel to go for. I practiced shotokan-karate-training at some serious amateur level (6 x 2-3 hours sessions per week, karate, swimming, running, cycling), 1.72 meters high, "dry combat weight" 59 kilos. NOW, I try to regain some physical shape. Like Mando would put it: "This is the way!". Thank you for these videos: they are motivating, realistic and comprehensive for a better health at my age WITHOUT chemical drugs. SUPERB!
Hell yeah. I was just thinking about planning out my new home workout routine and this may be exactly what I need. I'll give it a try for a month or so, these exercises look refreshing - at least some are new to me.
Agreed! This video came just in time. My current routine was becoming stale.
Jeff, I always enjoy your tips, input, and guidance. I've been working out since 1974 and always on the lookout for new routines done right...to keep my mussels wondering what the heck I'll throw at them next. I just completed this routine doing both single and double versions 3x3 sets and feel great! I added a standing triceps ext. set to get a stretch there.
Thank you so much for being my trainer!
After a tour in the service...I stopped going to public gyms back in the 80's....saved my money to buy my own equipment.
A far cry from using bales of hay, feed sacks, logs, chopping wood, and lifting buckets full of rocks for workouts when I was a kid. Kind of like old school Rocky Balboa stuff ...but it worked.
This is exactly what I have been looking for. Have two 35 pound dumbells. Getting started today.
How are doing? Have you seen results?
Same question above ?
Hi Jeff, every time I see you, I pray for you to keep healthy. I hope you appreciate your health and thank your God for keeping you that way. Please keep your strength to help the ill or poor health people. I love you a brother. Keep the good work up
I’m really enjoying his new jacked program. Perfect for people who has limited equipment and don’t go to the gym.
1st workout 1:32 3x6-8
2nd: 2:54 3x6-8
3rd 3:47 3x6-8
4th 4:39 3x6-8
5th 5:27 3x10-12
6th 6:09 3x10-12
Alt. 6th 6:21 3x10-12
6th 6:09 3x10-12
This is a solid no BS workout you can do at home. Thanks Jeff.
Has it shown results bro
@@jxydenn1767 yes my guy keep doing it as much as you can it definitely improves you alot
@@coffeyplaysgames do you do this workout daily
@@jim0000you have to workout at least 3 times a week to start seeing quick results in the future
@@JoeMama-ly1kchow quick
Just started this. I have adjustable dumbbells so I'm doing dual bell variations lifting heavy to hit 6 at max. This workouts kicks your ass. Excited to see my progress
Love his coaching! Is this something you can do everyday, every other, or every 3 days?
Don’t give up. If you have a goal keep going. HELL YEAH !
Thank you sir for this video. Clip 1 on my Bowflex 1090 just broke and I'm in need of a single dumbbell workout for the time being. This is perfect!!
Make a total body stretch routine please!!!! My muscles are really stiff after a great 8 months and I need help, hopefully this message goes through Jeff….in the name of Facepulls….
ruclips.net/video/SOmOCfhKwIw/видео.html
He has a playlist with tons of stretches and flexibility exercises
@@salakiadam24 There's even a video for exactly what was asked in that playlist, a total body stretch routine...
@@pubcollize Really???
Jeff your advice has changed my life., thank you
When Jeff stops, the dumbbells rest.
Holy shit. May the internet God's smile upon you. 🙏 😂
Good one lol
Best fitness trainer on RUclips.
Thanks for this video, I don't have the means to join a gym nor the money to pay for a home gym but this seems simple enough that I'm going to start doing this as a New Year's resolution...watch out 2022 cause a new and improved man is yearning to break free! Thank You Once Again!!! 🏋 👍
Same here.
@@chrisparker5796 Remember, keeping the routine going is extremely important. If you feel like shit and don't want do the exercises do them anyway, even if you are injured do the exercises that don't involve the injured part. What has happened to me so many times is that for one reason or another (most of the time just cause of lazyness) I didn't go to the gym / do exercises at home and you do that multiple times and then your routine gets fucked and then you stop working out. It spirals fast.
I'm 65 and have used some of your programs with success, thank you! My question is this a daily total body workout with dumbbells or do your recommend to alternate days? Looking to help maintain weight and tone.
This was the exact thing I wanted on this channel ❤️
I have a question for whoever reads this. Do you think alternating chin-ups (e.g. Monday, X & F) and pull-ups (Tuesday, T & S) and resting one day per week is a good way of increasing arm volume? Or should I leave at least one day of rest after the chin-ups and the pull-ups? Thanks in advance.
I have looked at this video for some time, and think it may be exactly what I have been looking for. Quick, basic, and the potential for great improvement when used as part of a program consisting of a good nutrition, and proper rest!
How many times a week should I do this workout?
I went from 278lbs to 233lbs in 2 1/2 months at home with dumbbells and a treadmill thanx to this channel.
How many days a week
Thank you for another great workout. I remember asking if you could do a dumbbell workout like this in the past. You never fail to impress me; you really know how to deliver the goods.👍
pair of dumbbells:
(just for me)
1. 2:16 db clean and press
2. 3:06 db reverse lunge and squat
3. 3:57 db dead row
4. 5:00 db floor press
5. 5:28 db tricep floor extension
6. 6:22 alternating db curl
I was just wondering how to do this! Many gyms are still closed where I'm from and I've already done Xero 2 twice over. This came just in time
Man, how come gyms are still closed? Is there another covid wave there?
@@rajhelude2747 Poor management of the situation and high cases. I'm from the Philippines and it's one of the worst places to be right now. So many businesses have closed...gyms being some of the worst hit.
@@jasonamigo023 wow! It’s so sad to hear that. In so many places they are opening everything because the cases have gone down. Be strong man!
@@jasonamigo023 sorry to hear that man... stay strong
@@edwinzavala90 @Helude Raj Thank you. Really appreciate it :)
This man really knows the science of working out his technique is excellent
This video is right up my alley!!
I do everything at home with dumbbells only.
Thanks Jeff 💚
This is gold Jeff. 12years and still quality content. God bless.
I just wanna say this even though you might not see it , your videos gives me so much inspiration , i always get motivated from these videos , learning so much crucial stuff , so thank you so much jeff !
I am fat and out of shape. Started watching food intake using Fitbit and cycling 13 miles a day to help me achieve a calorie deficit everyday and have to say I wish I had done it years ago. As long as your disciplined at entering your food consumption (which gets easier as it saves it once you have searched and inputted it once) and you remember to keep your fitbit charged and on your arm your laughing. The weight is dropping off me and I am easily hitting a calorie deficit of 900 without feeling food deprived. My initial target was 500 a day but with the exercise it buys you more wriggle room. The other thing it steers you on is the right type of foods, such as maintaining a high protein intake and quick food ideas and demos to keep you motoring. I am now going to introduce this to focus on building leaness and muscle mass. For once in my life I actually feel like I have got a realistic and sustainable way to get in shape. If your not familiar with using a Fitbit, It really is worth spending the time researching it and getting a full understanding of it capabilities. Amazing…and NO, I am not a shareholder!
Jeff wakes up his alarm clock every morning.
Wow .I read a book by an Englisg guy when I was a kid about dumb bell training .when I was a teenager. Nice to see the good old fashioned graft is still on the go .Brilliant.
Brilliant, this is what I need! Cancelling the gym membership tomorrow
Please say sike rn...
@@managingarkreactors9339 fr...
thank you so much.Very useful video. I was despartely looking for something like this only, because i want to run for 4 days and lift for 2 days.
2 queations:
1. Does it cover abs / core also?
2. If i replace t row with pull up, will it be more effective.
Also, should i add dead lift?
Thank you! I needed this information. I love your full explanations on why and what stuff does. Also thank you for incorporating the single and double dumbbell options for us broke people
How often would you do this exercise plan?
Daily, every other day, or 3x a week?
One day on. Two days off. Repeat
In weight training in high school Olympic lifter stressed to us the importance of breathing through the lifts. I've been watching for years and perhaps I've missed the video of you talking about breathing, but I've noticed that you don't.
What are your thoughts on breathing through the lifts?
One more the very best set of dumbbell exercises I've found on RUclips. I still like newer 10 exercises video a bit more.
Anyway, thank you, sir.
Claim your “here within an hour” ticket right here
Do you ever stfu?
Claiming it by failing the giveaway, don't worry
Claim your "shut the fuck up" ticket right here
Hum what
@@Lukas-gn5yf you cold 🥶 blooded 😭🤣
I really appreciate how accessible a lot of these videos are
Awesome, as always Jeff!! And I got a pair of adjustables, so I can come back to this routine multiple times. Plus, this has direct arm work, which I feel the other routines were lacking. Nov is the last month of the beginner workout plan, so this is next up..
I second that. Adjustable dumbbells are one of the best and smartest investments I made. 🤙🤙🤙
Am I supposed to do this everyday to see results?
Exactly what I needed! Keep the dumbells videos coming!!!
This is what I really need. Thank you so much. But I have a question and I hope you have time to answer it. Can I do all the exercises you mentioned and keep doing them every day, I mean is this a complete course? Thanks though
Notification squad where u attttt
two dumbbell version
2:19 1
3:08 2
3:59 3
5:00 4
5:25 5
6:23 6
Wow. Just did this and it knocked the absolute piss out of me! Love it! 2 questions:
1. How many times a week would you recommend doing this?
2. Is there an ab home dumbell equivalent?
Thanks a bunch 👍🏻
Same questions
Did this yesterday. Feeling great today. How many time a week should it be done?
3
Thanks for the great content. I would really like to see a “Perfect workout home edition” series of videos. Utilizing dumbbells, bands and a bench. I personally have 12 pairs of dumbbells, a foldable bench and a dozen bands. Sometimes bands seem to be a good substitute for a cable machine, but not always. I’ve cherry picked portions of your perfect, dumbbell, and band videos, but would love to see what your choices would be.
I have a gym membership and I have total beaxst and max size. Havent finished either I've been on max size on month 2. But I may just buy the program jacked. I get tired of to many people at the gym or people coming up to me. I can do it in my own home without worrying about anyone coming up to me or getting in the way. Have my own personal workout area
Thanks for the video. Since Covid Pandemic I have been doing home workout with Dumbell only atleast 2-3days in a week or whenever I get free time from office work to atleast keep myself in bit shape. Will definitely add these to my workout 🙂👍🏾
I just discovered the dumbbell t bar row 2 weeks ago and now jeff's showing it
Thank you. this is great, and just what i have needed. I have to train at home, with the weights I have. I have worked out my own routine(s), but Jeff obviously knows a lot more than I do, and I can see how these will make an improvement for me! Thank you!
I’m I’m bout to go r
THIS IS THE BEST DUMBELL VIDEO OR WEIGHT TRAIN VIDEO IVE SEEN.
You lost a million-dollar opportunity calling it "Jacked" when you could have called it "Jeffed"
😂
Jeff is promoting his new programme for sale by providing us with a programme for free. This man ❤️
I was LITERALLY just getting back into workouts and was looking for a Dumbbells only workout and then ....
Unfortunately, I have had strokes. I'm not supposed to lift anything over 25 lb. So I'm going to have to go with the higher rep version. Everything in my brain is telling me that I need heavy weights to achieve any kind of size back that I used to have. But I'm going to give this a go for sure.
Jeff wipes with both hands and feet to prevent muscle imbalances and create a proportional looking physique
GOAT of fitness youtube
Perfect Timing! Thanks as always Jeff! Stay safe always!
The details about each move are incredibly helpful!
0:08 - 0:30
Meanwhile, Jeff is also training his eyelids....
How often often should you do this workout per week to allow for recovery?
Your body doesn't know what a week is. Do a workout, take 2 days off and repeat.
would be really interesting to watch a video on a workout with adjustable dumbells (+ bench). It gives the benefits of the entire dumbbells rack, but still in home conditions.
I absolutely love the goblet squat and reverse lunge variation with the DB held in a front rack position! Fires up the core and breathing will get challenging!!! Awesome video
Hi do you do this all in a day? If so how is your workout and rest schedule like?
@@mingzhou3000 yes you can do this all in a day. Now dependent on how heavy the dumbbell is that will usually dictate how many reps you perform. If I’m using a moderate weight where I can perform 10-12 challenging reps then my workout would look something like this.
Goblet squat or Lunge I would do 3-5 sets of 8-10 reps at a time. With 60-90 seconds in between sets !
Hope this helps
I mean how many rest days between each session
Sorry I phrased it wrongly
Thanks for the tips and the motivation. Great work
hey Jeff, thanks a lot for your contnent. one quick question, does wearing gloves kill your gains in any way?
Perfectly timed: I want to address tomorrow my whole body and wasn´t clear about the exercises. Thank you!
Respect lads keep the consistency 💯🙏🤲
Thank you so much Jeff! I’m definitely trying this!! 🔥🔥
This guy is so engaging!
12 million subscribers too.
This is a really awesome routine! Thanks for sharing Jeff! 💪🏿💯
Great routine; gonna try it. Can this be done everday or everyday or every other day. Can it be broken up i.e chest and tricep dumbbell workout one day; back and bicep dumbbell workout the following day. Let me know, Thanks
Thank you for everything Jeff!! I feel like I’m back at school when I watch your videos
Is the workout good for a 3 day a week workout consistently to build muscle?
Just finished doing these, perfect kind of workout I needed to close out my week's routine, thanks