Dumbbells at home

Beginner, 3 days a week, 8 weeks

Three workouts a week with just a pair of adjustable dumbbells and a bench. Every exercise works at home, and the weights grow with you.

The days

1. 1Upper body

   • Dumbbell chest press flat 90 s rest 3 × 8–12
   • Dumbbell bent over row 90 s rest 3 × 8–12
   • Standing shoulder press dumbbell 90 s rest 3 × 8–12
   • Dumbbell curls 60 s rest 2 × 10–12
   • Dumbbell overhead extension seated 60 s rest 2 × 10–12

2. 2Lower body and core

   • Goblet squats dumbbells 90 s rest 3 × 10–15
   • Romanian deadlift dumbbell 90 s rest 3 × 10–12
   • Dumbbell reverse lunges on the spot 90 s rest 3 × 8–10
   • Plank 60 s rest 3 × 40 s
   • Russian twist 60 s rest 3 × 12–16

3. 3Full body

   • Dumbbell Bulgarian split squat 90 s rest 3 × 8–10
   • Dumbbell chest press incline bench 90 s rest 3 × 8–12
   • Dumbbell bent over row pronated grip 90 s rest 3 × 10–12
   • Lateral raises dumbbell 60 s rest 3 × 12–15
   • Dumbbell farmer walks 60 s rest 3 × 40 s