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The Best Two-Dumbbell Workout

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

Dumbbell training for muscle growth

1A. BULGARIAN SPLIT SQUAT
Sets: 2–3 Reps: 15–20 (each side) Rest: 0 sec.
Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

1B. STEPUP
Sets: 2–3 Reps: 15–20 (each side) Rest: 0 sec.
Stand behind a bench or other elevated surface that will put your thigh at parallel to the floor when you place your foot onto it. Hold a dumbbell in each hand and step up onto the bench but leave your trailing leg hanging off.

1C. DUMBBELL SQUAT
Sets: 2–3 Reps: As many as possible Rest: 120 sec.
Hold dumbbells at shoulder level and stand with your feet shoulder width. Sit back with your hips and lower your body as far as you can without losing the arch in your lower back.

2A ELBOW-OUT DUMBBELL ROW
Sets: 2–3 Reps: 15–20 Rest: 0 sec.
Keeping your lower back arched, bend your hips back until your torso is parallel to the floor. Turn your palms to face your legs, squeeze your shoulder blades together, and row the dumbbells—raising your arms out 90 degrees from your torso.

2B. DUMBBELL OVERHEAD PRESS
Sets: 2–3 Reps: 15–20 Rest: 90 sec.
Hold a dumbbell in each hand at shoulder level with palms facing in front of you. Brace your abs and press the weights overhead.

3A. ONE-ARM, ELBOW-IN DUMBBELL ROW
Sets: 2–3 Reps:15–20 (each side) Rest: 0 sec.
Perform a row as directed previously, but use one arm at a time and draw your elbow straight back so you row the weight to your side with palm facing in.

3B. ONE-ARM, ELBOW-IN DUMBBELL OVERHEAD PRESS
Sets: 2–3 Reps: 15–20 (each side) Rest: 90 sec.
Perform an overhead press as directed previously, but use one arm at a time and turn your palm to face in.

4. PUSHUP
Sets: 2–3 Reps: as many as possible Rest: 60 sec.
Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor.

The Best Full Gym Chest Workout >>>

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.

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