Dumbbell Workout Routine!

Exercise 1 - Swiss Ball Bicep Curls

A great exercise for toning and firming the biceps. If you're wanting to build up bulk, make sure you dial the weights up heavy.

1. Get into the position shown in the first picture.
2. Slowly bend your arm up until it almost touches your face.
3. Slowly lower the dumbbell back down.
4. Repeat.

Exercise 2 - Tricep Extensions

This exercise is fantastic for building up tricep muscles that are sure to impress! After Tom does a few sets of these his muscles are burning and they get really defined.

1. Lie on your back with a dumbbell held in one hand with your arm out straight.
2. Bend at your elbow and lower the weight down.
3. Make sure you keep your elbow in the same place.
4. Slowly raise your arm back up to vertical.
5. Repeat.
6. Switch arms.

Exercise 3 - Good Mornings

A great exercise for both guys and girls - This one tones and tightens that all important "rear end" It also works your back muscles which are vital for so many daily tasks.

1. Hold some dumbbells in your hands and stand up straight.
2. Bend forward at the hips and keep your back straight.
3. Only lower the weights as low as feels good. You should feel a stretch in your hamstrings when you get to the bottom of the movement.
4. Tighten that tush and raise yourself back up again.
5. Repeat.

Exercise 4 - Simple Chest and Tricep Exercise

If you're wanting to avoid saggy boobs as you age... This is one of the exercises you should be doing! That statement doesn't only apply to women either. There are many "saggy-breasted" men out there these days too!

1. Lie on your back with a dumbbell held in two hands out vertical.
2. Push your chest out by squeezing between your shoulder blades.
3. Lower the weight down to your chest.
4. Push the weight back up to the start position.
5. Repeat.

Exercise 5 - Bowflex Bicep Curls

This is another great exercise for developing your biceps.

1. Sit on a chair with a dumbbell in one hand and your elbow rested on your leg.
2. Hang the dumbbell between your legs.
3. Tense your bicep and curl it up to your chest.
4. Slowly lower your arm back down.
5. Repeat.

Exercise 6 - Backflys

Ouch! This one hurts! Backflys work your upper back and your shoulders. They're a must if you're looking to bulk up your upper body.

1. Get into the position shown in the first picture with a weight in each hand.
2. Keep your back straight and lift your arms out to the side. (Don't swing your arms)
3. When you get to the top of the movement, squeeze between your shoulder blades.
4. Lower your arms back down.
5. Repeat.

Exercise 7 - Calf Raises

This calf exercise is a real good one if you're not too hot on the balance side of things. Leaning against a swiss ball makes it a lot easier to just focus on tensing your calves instead of worrying about falling over.

You should be at a slight forward angle for this exercise. The more you lean forward the larger the range of movement your calves have to go through. You can also put something under the balls of your feet to make your calves work even harder.

1. Get into the position shown with a dumbbell in each hand.
2. Raise up onto the balls of your feet.
3. Squeeze your calf muscles at the top of the movement.
4. Lower back down again.
5. Repeat.

Exercise 8 - Abs 'n Arms

A great 2-in-1 exercise for working your arms and your abs. This one should get you burning!

Make sure that you keep your lower back on the ground at all times. The crunch should be with your ab muscles.

1. Lie on your back with a dumbbell in your hands.
2. Hold the weight to your chest and move into a crunch.
3. At the top of the crunch, squeeze your abs and extend the weight up.
4. Hold for 1 second fully extended.
5. Lower the weight to your chest.
6. Lower your body back to the floor.
7. Repeat.

Exercise 9 - Abdominal & Oblique Crunch

You can use one of the dumbbells as a weight and the other one as a foot anchor. Do this exercise slowly and with control. You may as well make the most of the last exercise in the dumbbell workout routine.

1. Lie on your back with a dumbbell on your chest.
2. Hook your feet under something.
3. Raise your body up to the first position shown.
4. Twist at the core to the right and then the left.
5. Return to the middle and lower back down to the floor.
6. Repeat.

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