Randall M. Taylor, 18-Min Home Dumbbell Workout, Planet Muscle (Volume 4, Number 1, 2001)

For many years serious athletes and bodybuilders have known that free weights build muscle size, strength and power faster than any other form of resistance training. Today’s smart bodybuilders are also acutely aware that the process does not take as much time as many have erroneously believed and that, by using dumbbells (because they DO require balance), the whole process happens more quickly than with machines or even free-weight barbells. Nearly all serious bodybuilders use free-weight barbells and dumbbells almost exclusively to do their ominous thing.

…Over the last 12 years, ongoing American University Athletic Department and PE Research has verified that a free weight, all- PowerBlock dumbbell program produces high levels of strength and size. These great results were accomplished even with very short (as little as 12-30 minutes duration), high intensity workouts.

…Indeed, there has been improvement as much as a phenomenal 110% strength increase in only six weeks. That 210 lb. male subject more than doubled his maximum seated supported incline press of 95 lbs. to 205 lbs.

…And some gained close to 30% in some muscle group volume (three subjects in upper arm measurements). Again, all this has been pleasantly noted in six weeks of training time or less.

…Changes in the upper body are unusually impressive, where dumbbells lend themselves best.


…The study results that the American College of Muscle alludes to herein prove, without a doubt, that you can do over 100-functional exercises with the PowerBlock dumbbells in combination with an adjustable bench. A workout of just under 20-minutes proved adequate to build strength and size in just six weeks.

Here is the BEST workout we found:

MONDAY and THURSDAY (All sets are to failure within the prescribed rep range.)


Exercise: Sets x Reps Warm-up. (Note: warm-up time is not counted in the 18- minutes.)

1) Bench Presses With Dumbbells 3 x 8-10 2) Incline Presses With Dumbbells 2 x 10-12 3) Seated Dumbbell Presses 1-2 x 6-10
4) One-Arm Dumbbell Rows 2-3 x 8-10
5) Lateral Dumbbell Raises 1-2 x 8-12
6) Alternate Dumbbell Curls 2 x 8-12

THURSDAY: Do the same workout as above, but keep all the repetitions between 6-8, with heavier weights naturally. Start with incline presses. Substitute either triceps kickbacks or one-arm extensions for triceps instead of the curls for biceps. (And don’t forget to work your abs and lower body and do some aerobics on opposite days.)

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