Men's Health's Muscle-Building Workout Plan

Dumbbell Front Squat


Stand and hold a pair of dumbbells so that your palms are facing each other and a dumbbell head is resting on the meatiest part of each shoulder. Keep your body as upright as you can at all times. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees. Don't allow your elbows to drop down as you squat. Pause, then push yourself back to the starting position.

Dumbbell Push Press


Stand and hold a pair of dumbbells so that your palms are facing each other and the dumbbells are parallel to the floor. Keep your body upright as you bend slightly at the knees, then explosively push up with your legs as you press the dumbbells over your head. Pause, then lower the weights to the starting position.

Dumbbell High Pull


Hold a pair of dumbbells just below the fronts of your knees with your palms facing your legs, your hips pushed back, and your knees slightly bent. With your back flat and arms straight, pull both dumbbells upward as fast as you can by thrusting your hips forward and explosively standing up. Keep the dumbbells as close to your body as possible and bring them up to shoulder height. (At the top of the movement, your elbows should angle out like you're doing the funky chicken.) Return to the starting position.

PREV
  • 2
  • of
  • 3
NEXT

Discuss This Article