A Simple, Yet Highly Effective Dumbbell Workout Routine That You Can Do At Home Or The Gym 

flat bench lying dumbbell curl


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You see it in all the time in popular fitness and muscle magazines - All these great looking models with their bodies oiled up standing next to rows of shinny equipment.

Alot of gyms today are going with the newer, specialized equipment and slowly getting rid of the squat racks and replacing them with inner leg abductor machines.

Hard core gyms are now a dying breed with worn and haggard equipment slowly being replaced with new and shinier equipment. What a shame....

However, I would like to say that the simple approach to training works best. I’m a big believer in sticking with the basics because there is one simple truth to this system - It works.

Dumbbells and barbells are the staples of any strength trainer’s routine and one that many successful bodybuilders swear by.

Now, if you only have access to dumbbells, don’t feel like your missing out on something.

I’ll tell you right now, you can get into the best shape of your life simply by using dumbbells. Dumbbells have a very special place in the world of strength training and athletics.

You see, dumbbells have a very peculiar way of telling you what parts of your body needs work and what parts of your body are strong.

Unlike a barbell, dumbbells forces your muscles to work independently of each other. So, if your left bicep is weaker than your right, you will know right away when you're training with a dumbbells.

There is no compensation when you are training with dumbbells. However, the best part about training with dumbbells is that they actually force your weaker body parts to catch up to it's stronger couterpart. With that in mind, I would like to pass on a fantastic dumbbell workout routine.

I know there are a lot of people out there who don’t have the luxury of going to a gym. Maybe your schedule simply doesn’t allow it or maybe there isn’t a gym nearby, whatever the reason, I’m sure you'll enjoy this free dumbbell workout routine.

The following dumbbell workout routine is a simple one but it is very effective. You will do the following free dumbbell workout routine three times per week. Trust me, that’s all you need to do in order to grow strong and get big muscles.

I strongly suggest you do at least 5 minutes of some type of light aerobics exercise such as the treadmill, elliptical trainer, stationary bike, walking, running on the spot, jumping jacks, jump rope or other exercise that gets the blood flowing. This way, your entire body is warmed up and primed for hitting the weights.

Here’s the routine:


Dumbbell bench press (Chest)
Warm up 1 x 15 reps
3 sets of 8 reps

Incline dumbbell press (Upper Chest)
3 sets of 8 reps

Dumbbell squats (Quadriceps - Front Of The Thighs)
4 sets of 10 reps

Alternate dumbbell curls (Biceps)
3 sets of 12 reps

Dumbbell Pullover (Back / Chest)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15


Arnold press (Shoulders)
Warm up 1 x 15 reps
3 sets of 10 reps

Alternate front dumbbell raises (Shoulders)
3 sets of 12 reps

Dumbbell rows (Mid Back)
3 sets of 10 reps

Dumbbell stiff legged deadlifts (Hamstrings / Butt)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15


Dumbbell deadlifts (Mid Lower Back)
4 sets of 12 reps

Incline dumbbell press (Upper Chest)
3 sets of 10 reps

Dumbbell Lunges (Legs)
3 sets of 12

Alternate dumbbell curls (Biceps)
3 sets of 12 reps

One arm dumbbell extensions (Triceps)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15

Remember, to drink plenty of water during your workout. Also, don’t forget to have a protein drink immediately after you’ve completed the dumbbell workout routine.

Tuesdays, Thursdays, and the weekends are your rest days. However, if you feel so inclined to, try adding some cardiovascular exercises on one or two of these days. Some light walking on your days off will only serve to improve your weight training program.

I also suggest you keep track of your progress using weight training logs. I have free logs that you can simply print off. Go to this page here for the training logs.

Click here for a printable pdf copy of the routine.

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All the best and good luck,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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