The No-Wait Workout
The biggest obstacle between you and the body you want might come from an unexpected source:
your gym. That’s because crowds can slow your workout—and your results. After all, every second
you spend waiting for the chinup bar, cable station, or squat rack is less time you have for working
your muscles or boosting your calorie burn. And isn’t there too much downtime built into your day
already?
Don’t waste another minute in the gym. This fat-burning, muscle-building workout requires only a
single set of dumbbells and an adjustable bench. The order in which you perform the
exercises—along with the number of reps for each—allows the same pair of dumbbells to challenge
each muscle equally. The upshot: There’s never been a simpler way to chisel a better body.
Perform each workout (A, B, and C) once a week, resting at least a day between sessions. Within
each workout, alternate sets between exercises of the same number (1A and 1B, for example) until
you complete all sets in that pairing. (In other words, follow
a set of the first exercise with a set of the second exercise.) Rest 1 minute between 1A and 1B, but
perform exercises 2A and 2B back-to-back, with no rest.
After you’ve done a set of each exercise pair, rest for 1 minute and then repeat the cycle until
you’ve completed all the prescribed sets.
Exercise
1A. Dumbbell
Bench Press
1B. Single-Leg
Neutral-Grip
Dumbbell Row
2A. Incline
Dumbbell Bench
Press
2B. Dumbbell
Squat
3A. Dumbbell Split
Squat
Sets
3
The No-Wait Workout
Reps
8
Rest
0s
Duration
N/A
3
12
60 s
N/A
2
5
0s
N/A
2
15
0s
N/A
3
8
0s
N/A
3B. Single-Arm
Dumbbell Shoulder
Press
4A. Dumbbell
Straight-Leg
Deadlift
4B. Single-Arm
Dumbbell Swing
5A. Dumbbell
Stepup
5B.
Chest-Supported
Incline Row
6A. Standing
Dumbbell Curl
6B. Alternating
Dumbbell Lying
Triceps Extension
3
12
60 s
N/A
2
10
0s
N/A
2
20
0s
N/A
3
8
0s
N/A
3
12
60 s
N/A
2
10
0s
N/A
2
12
0s
N/A
The No-Wait Workout
The No-Wait Workout
1. Dumbbell Bench Press
2. Single-Leg Neutral-Grip Dumbbell
Row
Sets
3
Reps
8
Rest
0s
Duration
N/A
Sets
3
3. Incline Dumbbell Bench Press
Reps
12
Reps
5
Duration
N/A
Rest
0s
Duration
N/A
4. Dumbbell Squat
Sets
2
Rest
60 s
Rest
0s
Duration
N/A
Sets
2
5. Dumbbell Split Squat
Reps
15
6. Single-Arm Dumbbell Shoulder
Press Sets
3
Reps
8
Rest
0s
Duration
N/A
Sets
Reps
Rest
Duration
3
12
7. Dumbbell Straight-Leg Deadlift
60 s
8. Single-Arm Dumbbell Swing
Sets
2
Reps
10
Rest
0s
Duration
N/A
Sets
2
Reps
20
9. Dumbbell Stepup
Reps
8
Rest
0s
Duration
N/A
10. Chest-Supported Incline Row
Sets
3
N/A
Rest
0s
Duration
N/A
Sets
3
11. Standing Dumbbell Curl
Reps
12
Rest
60 s
Duration
N/A
12. Alternating Dumbbell Lying
Triceps Extension
Sets
2
Reps
10
Rest
0s
Duration
N/A
Sets
2
Reps
12
Rest
0s
Duration
N/A
The No-Wait Workout
The No-Wait Workout
Dumbbell Bench Press
Step A
Step B
Grab a pair of dumbbells and lie on your
back on a flat bench, holding the
dumbbells over your chest so that
they're nearly touching.
Your palms should be facing out, but
turned slightly inward.
Before you begin, pull your shoulder
blades down and together, and hold
them as tight as you can throughout the
entire exercise. Keeping your shoulder
blades tight stabilizes your shoulder
joints, reducing your risk of injury and
helping you lift heavier weights.
Without changing the angle of your
hands, lower the dumbbells to the sides
of your chest.
Pause, then press the weights back up
to the starting position as quickly as you
can.
Straighten your arms completely at the
top of each repetition.
The No-Wait Workout
The No-Wait Workout
Single-Leg Neutral-Grip Dumbbell Row
Step A
Step B
Grab a pair of dumbbells, bend at your
hips and knees, and lower your torso
until it's almost parallel to the floor.
Let the dumbbells hang at arm's length
from your shoulders, your palms facing
each other.
Set your feet shoulder-width apart.
Keep your lower back naturally arched,
slightly bend your knees, and raise one
leg.
Hold it in the air.
Without moving your torso and keeping
your leg elevated, row the dumbbells to
the sides of your torso by raising your
upper arms, bending your elbows, and
squeezing your shoulder blades
together.
Pause, then slowly lower the dumbbells
back to the starting position.
Each set, switch the leg you balance on.
The No-Wait Workout
The No-Wait Workout
Incline Dumbbell Bench Press
Step A
Set an adjustable bench to its lowest
incline, about 15 to 30 degrees.
Lie faceup on the bench and hold the
dumbbells above your shoulders, with
your arms straight.
Step B
Lower the dumbbells to the sides of your
upper chest.
Pause, then press the weights back up
to the starting position.
The No-Wait Workout
The No-Wait Workout
Dumbbell Squat
Step A
Step B
Grab a pair of dumbbells and hold them
at arm's length next to your sides, your
palms facing each other.
Set your feet shoulder width apart and
keep your weight on your heels, not on
your toes, for the entire movement.
Brace your abs, and lower your body as
far as you can by pushing your hips back
and bending your knees.
At the bottom of the movement, the
tops of your thighs should be parallel to
the floor or lower.
Pause, then slowly push yourself back to
the starting position.
Keep your torso as upright as you can
for the entire movement, with your
lower back naturally arched.
The No-Wait Workout
The No-Wait Workout
Dumbbell Split Squat
Step A
Step B
Grab a pair of dumbbells and hold them
at arm's length next to your sides, your
palms facing each other.
Stand in a staggered stance, your left
foot in front of your right.
Set your feet 2 to 3 feet apart. Stand on the ball of your back foot so
your heel is raised.
Your front knee should be slightly bent.
Brace your core. Slowly lower your body as far as you
can.
Your rear knee should nearly touch the
floor.
Keep your torso as upright as possible
and your lower back naturally arched.
Pause, then push yourself back up to the
starting position as quickly as you can.
Complete the prescribed number of reps
with your left leg forward, then do the
same number with your right foot in
front of your left.
The No-Wait Workout
The No-Wait Workout
Single-Arm Dumbbell Shoulder Press Step A
Step B
Stand holding a dumbbell just outside
your shoulder, with your arm bent and
palm facing inward.
Let your free hand hang to your side or
place it on your hip.
Set your feet shoulder-width apart, and
slightly bend your knees.
Brace your core.
Press the weight upward until your arm
is completely straight. Make sure to
push the dumbbell in a straight line.
Because using just one dumbbell causes
uneven weight distribution across your
body, this exercise increases the
challenge to your core, making those
muscles work harder to keep you
balanced.
Slowly lower the dumbbells back to the
starting position.
Complete the prescribed number of reps
with your right arm, then immediately
do the same number with your left arm.
The No-Wait Workout
The No-Wait Workout
Dumbbell Straight-Leg Deadlift
Step A
Step B
Grab a pair of dumbbells with an
overhand grip, and hold them at arm's
length in front your thighs.
Stand with your feet hip-width apart and
your knees slightly bent.
Brace your core—try to make it
stiff—and hold it that way throughout
the entire movement.
Without changing the bend in your
knees, bend at your hips and lower your
torso until it's almost parallel to the
floor.
Don't round your lower back. It should
stay naturally arched as you lower your
body.
Pause, then squeeze your glutes tightly
and raise your torso back to the starting
position.
The No-Wait Workout
The No-Wait Workout
Single-Arm Dumbbell Swing
Step A
Step B
Grab a dumbbell with an overhand grip
and hold it in front of your waist at arm's
length. (You can also do the exercise
two handed, holding the dumbbell with
both hands.)
Your knees should be slightly bent, and
should remain that way from start to
finish.
Keeping your lower back naturally
arched, bend at your hips and swing the
dumbbell between your legs.
Keeping your arm straight, squeeze your
glutes tightly, thrust your hips forward
and swing the dumbbell up to chest
level as you rise to standing position.
Now reverse the movement and swing
the dumbbell between your legs again.
Swing the weight back and forth
forcefully.
The No-Wait Workout
The No-Wait Workout
Dumbbell Stepup
Step A
Step B
Grab a pair of dumbbells and hold them
at arm's length at your sides.
Stand in front of a bench or step, and
place your left foot firmly on the step.
The step should be high enough that
your knee is bent 90 degrees.
Press your left heel into the step and
push your body up until your left leg is
straight. (Keep your right foot elevated.)
Lower your body back down until your
right foot touches the floor, and repeat.
Complete the prescribed number of
repetitions with your left leg, then do the
same number with your right leg.
The No-Wait Workout
The No-Wait Workout
Chest-Supported Incline Row
Step A
Step B
Grab a pair of dumbbells and lie
chest-down on a 45-degree incline
bench.
Let your arms hang straight down,
palms facing each other.
Row the dumbbells to the side of your
chest by bending your elbows and
squeezing your shoulder blades. Pause
and lower the weights.
The No-Wait Workout
The No-Wait Workout
Standing Dumbbell Curl
Step A
Step B
Grab a pair of dumbbells and let them
hang at arm's length next to your sides.
Turn your arms so that your palms face
forward.
Stand as tall as you can and set your
feet shoulder-width apart.
Without moving your upper arms, bend
your elbows and curl the dumbbells as
close to your shoulders as you can.
Pause, then slowly lower the weights
back to the starting position.
Each time you return to the starting
position, completely straighten your
arms.
The No-Wait Workout
The No-Wait Workout
Alternating Dumbbell Lying Triceps Extension
Step A
Grab a pair of dumbbells and lie faceup
on a flat bench.
Hold the dumbbells over your head with
straight arms, angled back slightly, your
palms facing each other.
Step B
Without moving your upper arms and
keeping your feet flat on the floor, bend
one elbow to lower the dumbbell until
your forearm is beyond parallel to the
floor.
Pause, then lift the weight back to the
starting position by straightening your
arm.
Lower each dumbbell one at a time, in
an alternating fashion, raising one as
you lower the other.
For more workouts, go to http://www.menshealth.com/workout-center
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