Alot of people like to workout at home. Most times, folks have only a set of dumbells to do the trick. If this is the case for you, this dumbell workout routine will do the trick nicely.
It is a three way split meaning that you divide your body into three segments. Legs/shoulders and arms/chest and back. Make sure you take a day off from the weights after each day or if fat buringing is important for you, do a 30 minute run. You say its cold outside? SO WHAT! Noone said this was easy.
This is very close to the workout I do in the gym but totally done with dumbells. The reason to do this in the gym is that you can push dumbell exercises to failure without needing a partner for a spot.
If you see this: A1 and A2 that means the two dumbell exercises designated with the same letter are supersetted.
| Exercise | Sets x Reps | Rest |
| Dumbell Lunge To Squat Superset | 4 x 8-10 | 2:00 |
| Seated Calf Raise | 1 sets give yourself 4 minutes to complete 75 reps. When you can do that, hold a dumbell. | 1:00 |
| Standing Single Calf Raise with dumbell done off the steps | 4 x 12-15 | :45 sec |
| Three way jumping lunges to squats | 3 x 10 - count 1-1-1/2-2-2 each leg gets a count. I.E. Lunge/lunge/squat | 1:00 |
| Exercises | Sets x Reps | Rest |
| A1 Incline Dumbbell Fly | 4 x 8-10 | 0 |
| A2 Flat Dumbell Bench Press or pushups | 4 x 12 | 1:00 after the superset |
| B1 Chinups or top hold chinups | 4 x Failure or hold 25 seconds | 0 |
| B2 Dumbell Rows (two at a time) | 4 x 12 | 1:00 after the superset |
| Exercise | Sets x Reps | Rest |
| A1 Dumbell Lateral Raises | 4 x 12 | 0 |
| A2 Dumbell Shoulder Presses | 4 x 12 | 1:00 after the superset |
| B1 Seated Dumbell Hammer Curls | 4 x 12 | 0 |
| B2 Lying Dumbell Skullcrushers | 4 x 12 | 1:00 after the superset |
| C1 Palms up dumbell curls | 4 x 6-8 | 0 |
| C2 Bench Dips or put your hands on chairs to do them | 4 x failure | 1:00 after the superset |
You can find more routines like this in my fitness workout book Fat
To Fit. and as always, I linked a few above but more pictures and videos
of these dumbell exercises can be seen in the free
weight exercises section.
Ray Burton
I.S.S.A. certified fitness trainer
Owner of Buildingbodies Calgary Personal
Training