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Ultimate Dumbbell Workout


We've got nothing against barbells, but dumbbells offer a lot more versatility. You don't need much space, and you can find them anywhere-from the dinkiest hotel fitness center to your uncle's garage. We've put together the ultimate dumbbell-only routine-one you can do with just a few pairs of weights.

How to do this Workout

Perform this workout three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday.

Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-hand (or one-leg) moves, repeat with opposite limb. That's one set.

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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Weekly Routine

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