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Power Dumbbell Workout


This workout only requires a few pairs of dumbbells, a stability ball, a chinup bar, and a step or bench. Start with lighter weights to assess your comfort level, and then increase the weight as your strength increases. Remember, don't be afraid of using heavier weights and becoming bulky. As you gain strength, you'll build more lean muscle that will melt fat and allow you to eat the type of foods you enjoy without feeling guilty.

How to do this Workout

Perform this routine 3 to 4 days per week. This plan is split into two days, Workout A and Workout B. Alternate between these two plans but never before a workout on consecutive days. For instance, you might do Workout A on Monday, Workout B on Wednesday, and then Workout A on Friday. Each workout consists of four groups.

You should always perform the exercises in the order shown. When you see a number with a letter next to it, such as 1A, it means that the exercise is part of a group circuit.

Perform one set of the first exercise (1A) and then do a set of the next exercise in the group (1B).

Continue this process until you complete one set of each exercise in the group. Once you complete a set, repeat the process until you've completed all sets. Then move on to the next group.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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  • day 1 Workout A a
  • day 2 Rest
  • day 3 Workout B b
  • day 4 Rest
  • day 5 Workout A a
  • day 6 Rest
  • day 7 Workout B b
  • workout
  • Rest
** - as much as possible; @ - each side
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