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The Best Two-Dumbbell Workout

Grow every muscle fast with this full-body dumbbell routine.

Dumbbell training for muscle growth


A hotel or home gym outfitted with just a small dumbbell rack can easily become a torture chamber with a little creativity. High reps, circuits, and supersets (two exercises done back to back with no rest) can make even the lightest weights feel heavy after a while and make the workout double as a cardio session.

The biggest obstacle you’re likely to face with nothing but dumbbells at your disposal is a lack of weight to make your legs work hard. This workout’s fast pace will help to offset that, and so will working one leg at a time. Be prepared to switch to lighter dumbbells on subsequent circuits when the fatigue really kicks in. If you have only one pair of dumbbells, ignore the rep ranges on everything but the Bulgarian split squat and stepup, and go for as many reps as possible each set.

Perform exercises 1A through 1C as a circuit. So, you’ll do one set of the Bulgarian split squat, one set of stepups, and then one set of the dumbbell squat before resting for two minutes. Repeat until all the prescribed sets are complete. Perform the remaining paired exercises (2A and 2B, 3A and 3B) as supersets. That means you’ll do a set of A and then a set of B before resting, and repeat until all sets are completed for the pair. The last exercise, the pushup, is done as conventional straight sets.

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