best way to use 15 minutes of daily dumbbell workout

Semidevil

Diamond Member
Apr 26, 2002
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What is the best way to maximize results if I have 15 minutes per morning for a dumbbell routine? I'm able to exercise 5-7 days per week and my morning consists of 15 minutes treadmill + 15 minutes dumbbells. The apartment gym has only dumbbells up to 40lbs, but I'm not worried because right now, I get worn out at even 25lbs dumbbells presses @ 15 reps, so I have lots to grow even at the 40max.

Assuming diet is dialed in, my goal is to gain as much strength and definition given the current gym equipment (chest definition, broader shoulders etc) and reduce fat. Im not expecting mind blowing physique or even super shredded abs, just want to lean up a bit while having a bit of a better shape.

Is it better to do some sort of full body circuit every morning (combination of push, pull, legs), or is it better to focus on a single motion/body part and blast the heck out of it since i have 5 to 7 days (i,e 15 minutes of nothing but chest/shoulders on M/TH, 15 minutes of arms and back Tues/Friday, etc).

Does anyone have any circuit or routine recommendations?
 

mike8675309

Senior member
Jul 17, 2013
345
58
91
I would take 30 minutes to lift every other day and then do 20 minutes of Hiit on the treadmill or 30 minutes of Liss on the other days. Don't dismiss bodyweight movements you can do.
setting up your days like that should give you more volume, and volume is key. Push/Pull/Leg might be a good split to use the 30 minutes of time. Day one push. pushups, flat db press, incline db press, decline db press (if you can) shoulder press, tricep kick backs Day 3 pull single arm row, lat raises, front raises, pullover , bent over row, DB reverse fly, db upright row., srugs, hammer curls, bicep curls.
Day 5 Legs, step ups, walking lunges, stationary lunges, db squat, Romanian deadlift, straight leg deadlift. Day 7 do an area you want to focus on to get more volume.
 

Beth Lofgren

Junior Member
May 24, 2019
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1
6
I would take 30 minutes to lift every other day and then do 20 minutes of Hiit on the treadmill or 30 minutes of Liss on the other days. Don't dismiss bodyweight movements you can do.
setting up your days like that should give you more volume, and volume is key. Push/Pull/Leg might be a good split to use the 30 minutes of time. Day one push. pushups, flat db press, incline db press, decline db press (if you can) shoulder press, tricep kick backs Day 3 pull single arm row, lat raises, front raises, pullover , bent over row, DB reverse fly, db upright row., srugs, hammer curls, bicep curls.
Day 5 Legs, step ups, walking lunges, stationary lunges, db squat, Romanian deadlift, straight leg deadlift. Day 7 do an area you want to focus on to get more volume.
i like this information.thnaks.it's really helpful for me.
 
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marve

Junior Member
Jun 19, 2019
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www.dreampairshoes.com
I would take 30 minutes to lift every other day and then do 20 minutes of Hiit on the treadmill or 30 minutes of Liss on the other days. Don't dismiss bodyweight movements you can do.
setting up your days like that should give you more volume, and volume is key. Push/Pull/Leg might be a good split to use the 30 minutes of time. Day one push. pushups, flat db press, incline db press, decline db press (if you can) shoulder press, tricep kick backs Day 3 pull single arm row, lat raises, front raises, pullover , bent over row, DB reverse fly, db upright row., srugs, hammer curls, bicep curls.
Day 5 Legs, step ups, walking lunges, stationary lunges, db squat, Romanian deadlift, straight leg deadlift. Day 7 do an area you want to focus on to get more volume.
Good plan
 

mike8675309

Senior member
Jul 17, 2013
345
58
91
As a beginner, you can do all that but start with very low weights focusing on form. Decide which movements you want to do, and look for what the form is on youtube or the web or find a coach around your local gym to help. There are period type training options you can find on Reddit or online with the idea that for an 8-week program, week 1 will be perhaps high reps (15), relative low weights for 3 sets. Week 2 will be mid reps (12) with similar to week 1 weights but with an extra set and a different pace on the negative portion. Where week one might be up and down and up. Week 2 would be push/pull, then release over 2 or 3 seconds, then push/pull, and release over 2 seconds. Week 3 you increase the weight, do 10 reps, but with 3-second negatives and 3 sets. With week 4 being a heavy week with 5-8 reps with heavy weight back to 1-second negatives.

https://www.reddit.com/r/Fitness/
 

chrisjames61

Senior member
Dec 31, 2013
341
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116
If you go to the gym focus on weight bearing compound movements. Forget isolation exercises.
 

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