Muscle building routine with only dumbbells

I couldn't find any specific clips from the Huberman Lab regarding a muscle-building routine that exclusively uses dumbbells. However, if you're looking to build muscle with dumbbells, here are some general guidelines based on common practices:

Dumbbell Muscle-Building Routine

1. Exercises:

   • Dumbbell Bench Press: Works the chest, shoulders, and triceps.
   • Dumbbell Row: Targets the back muscles.
   • Dumbbell Squats: Engages the legs and core.
   • Overhead Dumbbell Press: Strengthens shoulders and upper arms.
   • Dumbbell Deadlifts: Focuses on the hamstrings, glutes, and lower back.
   • Dumbbell Bicep Curls: Isolates the biceps.
   • Dumbbell Tricep Extensions: Targets the triceps.

2. Routine Structure:

   • Frequency: Aim for 3-4 times a week.
   • Sets and Reps: Start with 3-4 sets of 8-12 repetitions for each exercise.
   • Rest: 60-90 seconds between sets to recover.

3. Progression:

   • Increase weights gradually as you get stronger.
   • Ensure proper form to prevent injuries.

Tips

• Warm up before starting your routine.
• Stay hydrated and maintain a balanced diet with sufficient protein intake to support muscle growth.

For precise advice, it may be beneficial to check specific episodes or consult with a fitness professional.