Have you ever wondered if you could get a killer workout using just a single set of dumbbells? Well wonder no more, because this comprehensive full-body 2 dumbbell workout will have you building muscle and torching calories in no time.
As a long-time fitness enthusiast and gym rat, I used to think you needed fancy equipment and a packed weight room to see real results. But after the pandemic forced me to get creative with my at-home workouts, I discovered the humble dumbbell is more versatile than I ever imagined.
Whether your goal is to build lean muscle mass, boost strength and endurance, or shed those last few pounds, this simple dumbbell workout has got you covered. Two dumbbells are truly all you need to sculpt an impressive physique.
Why the 2 Dumbbell Full Body Workout Works
- Hit all the major muscle groups with compound exercises
- Maintain intensity with challenging circuits and limited rest
- Strengthen your upper and lower body equally
- Improve posture and prevent muscle imbalances
- Convenient and efficient – perfect for home or travel
The Workout That Builds Total Body Strength
This workout trains your entire body in two knee-buckling sessions. Moving fluidly from exercise to exercise will raise your heart rate, burn major calories, and develop functional fitness.
We’ll target the chest, back, shoulders, arms, legs, and core over 3-5 challenging rounds. I recommend starting with 3 rounds and gradually increasing over time as you build strength and stamina.
The full workout is below, but first, a few tips:
- Perform each exercise back-to-back with minimal rest
- Focus on perfect form – quality over quantity!
- Increase the weight when you can comfortably perform all rounds
- Supplement with HIIT cardio 2-3 times per week
Let’s do this!
The Two Dumbbell Workout Plan
Over this four-day split, you’ll get a full-body workout you can do with two dumbbells at home! Adjust the workout plan as needed, depending on your skill level.
Day 1: Upper Body
- 3-5 rounds of:
- Dumbbell Bench Press – 10 reps
- Push-ups – 10 reps
- Dumbbell Row – 10 reps per side
- Chin Ups – 10 reps
- 3-5 rounds of:
- Hammer Curls – 10 reps
- Dumbbell Overhead Press – 10 reps
- Close-Grip Push Ups – 10 reps
- 4-6 rounds of:
- Lying Leg Raises – 10 reps
- Back Extensions – 10 reps
Day 2: Lower Body
- 3-5 rounds of:
- Goblet Squats – 10 reps
- Reverse Lunges – 10 reps per leg
- Single-leg Deadlifts – 10 reps per leg
- 3-5 rounds of:
- Plank Shoulder Taps – 10 reps per side
- Glute Bridges – 10 reps
Day 3: Rest/Cardio
Take a full rest day or do HIIT cardio, depending on your fitness level and goals. Many of these moves can be completed with your bodyweight if needed.
Day 4: Upper Body
- 3-5 rounds of:
- Chin Ups – 10 reps
- Dumbbell Bent Over Rows – 10 reps
- Floor Press – 10 reps
- Incline Push-ups
- 3-5 rounds of:
- Lateral Raises – 10 reps
- Hammer Curls – 10 reps
- Lying Tricep Extensions – 10 reps
- 4-6 rounds of:
- Plank Rows – 10 reps
- Crunches – 10 reps
Day 5: Lower Body
- 3-5 rounds of:
- Goblet Squat – 10 reps
- Bulgarian Split Squats – 10 reps per leg
- Single-leg Deadlift – 10 reps per leg
- 3-5 rounds of:
- Crunches – 10 reps
- Single-leg Glute Bridges – 10 reps per leg
Day 6-7: Rest/Cardio
This efficient split allows you to train each muscle group while the other recovers thoroughly. Progress by adding reps, reducing rest, or increasing weight over time.
And that’s it! A deceptively simple workout that employs multiple compound, full-body moves to skyrocket your fitness to the next level. Gradually increase those dumbbells as you grow stronger for continuous results. Struggling to see results? It might be worth consulting with a personal trainer.
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