About this Video

• Video Title: BUILD MUSCLES AT HOME || Gains Home Dumbbell Workout Series By Coach Ali || Workout 1 💪
• Channel: COACH ALI
• Speakers: Coach Ali, Assistant Coach Steph
• Duration: 00:47:33

Introduction

This video is the first in a home dumbbell workout series by Coach Ali and Assistant Coach Steph. The series aims to help viewers build muscle and transform their bodies using only dumbbells, focusing on effective, low-risk exercises suitable for all fitness levels. The video debunks common fitness myths surrounding repetition sets for muscle size and definition.

Key Takeaways

• Effective Home Workout: The video presents a full-body dumbbell workout targeting chest, triceps, and abs, suitable for all fitness levels.
• Repetition Guidance: The workout emphasizes three sets of 12 repetitions for each exercise, using weights heavy enough to make the last repetitions challenging. It rejects the common misconception that specific rep ranges are needed for muscle size versus definition.
• Workout Progression: Viewers are encouraged to follow the workout series sequentially for optimal results.
• Optional Cardio: Adding 15-20 minutes of light cardio is suggested for those seeking a leaner physique.
• Channel Membership: The video promotes channel membership for access to further workouts and body transformations.

The first workout in the series includes the following exercises:

• Dumbbell Wide Chest Press: Targets chest and triceps.
• Dumbbell Neutral Press: Targets chest and shoulders (one arm at a time).
• Slow Pushup: Targets chest, shoulders, and triceps.
• Reverse Dumbbell Pullover: Targets chest, biceps, and triceps.
• Supported Triceps Extension: Targets triceps.
• Triceps Kickback: Targets triceps.
• Dumbbell Weighted ABS Crunch: Targets abdominal muscles.
• ABS Rollout: Targets abdominal muscles.