At-Home Dumbbell Workout

At the very bottom of this page are a list of simple exercises you can do with a just a dumbbell set & flat bench. I broke them into muscle groups to help you design a "split". A "split" type workout is breaking the body into regions and working out those regions in a specific manner. This works if you're going to workout semi-frequently. At least 3+ times a week. Bodybuilders often train this way. Another way to workout is to hit a variety of muscle groups each workout. This is more of a functional workout & will get you definition/endurance primarily. Boxers, MMA guys & other athletes tend to focus on this type of workout. No specific one is right, just focus on your own goals & needs. To drop weight or just tone up you may want to focus on the higher intensity "Boxer" style workout. If youre trying to get more mass, lift heavy and use the "Builder" style workout.

I would first focus on getting the equipment. Grab some dumbbells off craigslist or buy them from walmart, academy, etc. You just need maybe 2-3 pairs. You can add more later as you get stronger. If you buy some, try maybe a 10, 20 & 40lb set to start. Some exercises require lighter weight (Front Raise), while others you can use a heavier set (Chest Press). Also grab a Flat Bench too. Some exercises you can use an exercise ball if your balance is good. I personally never use one at all.

Second, try and form a habit. Working out is hobby but it's not always fun. Most folks go wrong by trying to start super hard, hitting the gym daily & they fizzle out quick. This overworks muscles that likely haven't had use in awhile & doesn't give you time to acclimate. Focus on maybe committing to at least one day a week & make sure you always hit that workout. Once that becomes a priority in your life, try and expand it to two days a week and so forth. Find a happy medium between working out and your real life.

I would use the exercises below to form your own workout. Everything is flexible, from the number of sets you do to how what muscle groups you work. I am just giving yall a couple of examples.

Builder Style Workout Example ***Lift Heavy, build muscle ***10-15 reps per set (medium/light weight) ***For Heavier weight, 6-10 reps is OK

Mon: Chest / Biceps 3-4 sets, Dumbbell Chest Press 3-4 sets, Push Ups 3-4 sets, Dumbbell Curls 3-4 sets, Concentration Curls

Wed: Shoulder / Back 3-4 sets, Dumbbell Front Raise 3-4 sets, Dumbbell Military Press 3-4 sets, Dumbbell Deadlift 3-4 sets, Dumbbell Bent Over Row

Fri: Legs / Triceps 3-4 sets, Dumbbell Lunges 3-4 sets, Dumbbell Calf Raises 3-4 sets, Dumbbell Kickback 3-4 sets, Overhead Tri Extension

Boxer Style Workout ***Pick 4-8 random exercises from various groups ***Use very little rest between exercises ***Try increasing either the weight or the number of reps each set ***On the last set do as many as you can (until failure, called a DropSet) ***This is lacking the cardio incorporated into fighter training

Example Boxer Style Workout #1 (you can break this into two separate workouts too) 3 sets, Push-Ups 3 sets, Bicep Curls 3 sets, Military Press 3 sets, Bent Over Raise 3 sets, Squats 3 sets, Kickbacks

Example Boxer Style Workout #2 SuperSets (supersets are two different exercises done together as one set of reps) (you can optionally increase reps or weight each set)

On Floor, Do 10reps Push-Ups then on your knees do 10reps Military Press Repeat 2-3 sets Standing, Do 10rep Hammer Curls then do 10rep Front Raises Repeat 2-3 sets Kneeling on Bench/Floor, Do 10rep Bent Over Rows then do 10rep Kickbacks Repeat 2-3 sets Standing, Do 10rep squats or lunges then do 10rep curls Repeat 2-3 sets

Exercises (w/ links to YouTube video examples)

A - Chest

Push-Up (Can do with dumbbell in hand) Click For Video Example Dumbbell Chest Press Click For Video Example Dumbbell Flys Click For Video Example Dumbbell Pullover Click For Video Example

B - Bicep

Dumbbell Curl Click For Video Example Dumbbell Concentration Curl Click For Video Example Dumbbell Hammer Curl Click For Video Example

C - Tricep

Two-Hand Overhead Tri Extension (Can do this seated as well) Click For Video Example Dumbbell Kickback Click For Video Example Dumbbell Tricep Press Click For Video Example Dumbbell SkullCrushers Click For Video Example

D - Shoulder

Dumbbell Military Press (Can do standing or seated, do not need an upright bench) Click For Video Example Dumbbell Front Raise Click For Video Example Dumbbell Lateral Raise (Technically a back exercise but it hits the shoulders alot too) Click For Video Example Dumbbell Bent Over Reverse Fly (Considered a back exercise by some also) Standing: Click For Video Example Seated: Click For Video Example

E - Back

Dumbbell Bent Over Row Click For Video Example Dumbbell Rear Delt Click For Video Example Dumbbell Bent-Over Raise Click For Video Example Dumbbell Deadlift Click For Video Example

F - Legs (Watch your form on these, don't hurt yourself)

Dumbbell Lunge Click For Video Example Dumbbell Calf Raises (Just use a large book, 2x4, or anything that gets your heel off ground & can support your weight) Click For Video Example Dumbbell Squats (I hate these but you can do them without raising your hands on the way up) Click For Video Example Dumbbell Romanian Deadlift (Hits lower back too, similar to regular deadlift) Click For Video Example