Dumbbell Training

A full-body, dumbbell-based workout split.

There’s only one power rack in my gym, and all the bench press stations are usually occupied. My goal is fat loss, and I don’t want to spend all day waiting for equipment. Any 


This is a common problem in commercial gyms because certain misguided members tend to monopolize certain pieces of equipment, such as the bench press station. One way to get around this problem, other than changing your workout time, is to focus on dumbbell training.

Note that I offer specific details about how to perform basic movements, such as using a supinated grip on the seated row. It’s not that a supinated grip is far superior to a pronated grip, but it’s a way to add variety to the program. For example, after using this program you could perform a seated row with a pronated or semi-supinated grip.

The following is a two-day split workout that emphasizes dumbbell training. Each contains three supersets with relatively high reps and short rest intervals to stimulate growth hormone production for fat loss while promoting muscle gain. The short rest intervals also enable you to get through the worjout fast. If it takes you longer than 45 mintues to complete each of these programs, you're making friends, not progress.

 DAY 1 

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A1. Lying Leg Curl (feet nutral): 4 sets, 6-8 reps, 30 sec. rest

A2. Dumbbell Bench Press4 sets, 12-15 reps, 30 sec. rest

B1. Dumbbell Lunge (alternating legs): 4 sets, 10-12 reps, 30 sec. rest 

B2. Lat Pulldown (pronated grip): 4 sets, 12-15 reps, 30 sec. rest

C1. Dumbbell Romanian Deadlift4 sets, 12-15 reps, 30 sec. rest

C2. 45-Degree Trap 3 Raise: 4 sets, 12-15 reps, 30 sec. rest

 DAY 2 

A1. Dumbbell Squat (heels elevated): 4 sets, 12-15 reps, 30 sec. rest

A2. Seated Row (supinated grip): 4 sets, 12-15 reps, 30 sec. rest

B1. 45-Degree Baxk Extension: 4 sets, 12-15 reps, 30 sec. rest

B2. Standing Dumbbell Shoulder Press: 4 sets, 12-15 reps, 30 sec. rest

C1. Leg Press (medium stance): 4 sets, 15-20 reps, 30 sec. rest

C2. Standing Dumbbell Calf Raise: 4 sets, 10-12 reps, 30 sec. rest 

If you like this type of program, consider that you can also do it at home. You don’t need to purchase a complete line of dumbbells, just a few adjustable sets. Also, I recommend purchasing thick-handled dumbbells, which have many benefits over conventional dumbbells, such as taking care of your forearm work.


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