Intense Dumbbell Workout | 15 Kg Only! (HIT EVERY MUSCLE)

Dumbbell workouts are one of the most effective ways to build muscle and get jacked. What happens if you only have light dumbbells to work out with however?

Not a problem. In this blog post i’m going to give you a complete dumbbell workout that you can do to build serious muscle even if you only have a pair of 15 kg dumbbells to train with.

Sounds interesting? Let’s hop into it!

I believe, the key to building muscle is to simply stop counting the numbers written on the side of the dumbbell and instead learn how to make whatever dumbbell you have feel much heavier. The three intensity techniques covered here will help you to do just that. Depending on the exercise you are doing and the weight you normally use on that exercise will dictate which of the three intensifying techniques you will use.

I’m covering the chest, back, legs, shoulders, and arms in this total body dumbbell workout. Each muscle group tends to have a weight range that is capable of being lifted with the legs and back handling the heaviest in general. The biceps and triceps tend to be able to handle the lightest loads. Realizing that, we can change the technique that is used in the dumbbell workout to help make the weights heavier.

Biceps and Triceps

In the case of the biceps and triceps, you would likely be closer to the weight you would normally use.  Here you would use the one and a half reps lifting technique to make the dumbbells feel heavier by virtue of an increased time under tension.  On a biceps wall dumbbell curl, you eliminate the momentum of the exercise and then force the muscle to contract twice on the same rep.  Lower down just halfway and re-initiate the contraction before lowering.  The same thing can be applied to a dumbbell lying triceps extension and for those who don’t know what one and a half rep lifting technique is…

What’s one and a half rep lifting technique?

It’s another method of ramping up the stress of any given set. The concept of this intensity technique is to add twice as many reps to half of the full range of motion of a given exercise. You perform a full rep followed by a half rep.

Chest and Shoulders

Next, moving onto the chest and shoulders we find that the dumbbells used are likely about half as much as what would normally be used to train these muscles.  Again, not a problem.  Here you can use the pre-exhaustion technique with slow-motion reps to make those dumbbells feel heavy again. 

Perform the push-up variation shown here to failure and then immediately go into the pressing dumbbell press to take your chest to the edge.  The same thing can be done with dumbbell L raises and the wide arc shoulder press.

Legs and Back

Finally, finish out this dumbbell workout by making your legs and back work harder than they would be used to with such a lightweight.  Use the stop ladder technique here on Bulgarian landmine plyos and dumbbell incline rows.  Perform a rep and then squeeze the dumbbells (in the case of the rows) or hold them at the bottom of the squat (in the Bulgarian plyos) for a second.  Perform the second rep and hold for two seconds. Perform the third rep and hold for three seconds and so on. Repeat until you can no longer complete any more reps.

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The Bottom Line

“It is intensity techniques and exercises like this that make any dumbbell workout infinitely harder.  Never use the excuse that you don’t have heavy enough weights to get a good workout in ever again”

So guys that’s it for today’s blog. If you made it to the end, I appreciate u bro. If you found the information interesting and helpful then share this post with your friends, family who need this and if you are new here don’t forget to follow my blog because i post two new blogs every week and turn on your notifications so you never miss a new post when it’s published. Till then your bro TMF signing off!

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