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Sample Dumbbell Routines

Look for more dumbbell routines to come. For now we have included a sample dumbbell workout routine for a one-day workout, two-day split, three-day split, and four-day split. If you're not sure how to peform an exercise visit our dumbbell exercises page for demonstrations.

One-day a week dumbbell routine

This is a full body workout to be performed once a week. You should finish in about an hour. Concentrate on correct form and perform each repetition nice and slow to fully work the muscle avoid injury. Perfect for the beginner or person with a busy lifestyle. There are many advantages to exercising even if it's just one day a week. To keep this routine under an hour and also benefit from a cardio only rest for 30-seconds between sets. You may have to build up to this. After following this dumbbell routine for 2 months pick new exercises for each muscle group. 10 repetitions is good for toning and shaping. If you want to add muscle do lower reps. If you want to see more definition in the muscle you have do even higher reps. 10 is a good compromise for most people.

Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure


Dumbbell Routines and Exercises

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