Last Updated on


Dumbbell home workout

Speaking about the home training program, you need to immediately make a reservation that the program presented below is suitable either for beginners in the first month or two, or for those who want to keep fit without other alternatives available. We talked about the intermediate and advanced level training program in the article “ How to Build Up at Home ”

Do not forget that muscle growth requires constant progress in working weight, which is almost impossible to achieve at home. This is possible only if you buy a barbell and a set of pancakes with a total weight of 150-200 kilograms.


Home complex with dumbbells

The minimum equipment necessary for home training includes two collapsible dumbbells weighing at least 7 kilograms each, as well as a horizontal bar. You can not spend money on various benches for the press or handles for push-ups.

In addition, in an ideal situation, two stable chairs will also be useful to carry out a variation of push-ups on the uneven bars – this will additionally load and work out the pectoral muscles and triceps.


Home exercise program

Workout 1: Shoulders

  • Front dumbbell lift
  • Side Dumbbell Lift
  • Dumbbell Dilution
  • Dumbbell Shrugs
  • Sitting dumbbell bench press
  • Press Twisting

Workout 2: Legs

  • Dumbbell Squats
  • One-leg lunges with dumbbell
  • Toe lifts
  • One Dumbbell Sumo Squats
  • Press – leg lift
  • Press – “Vacuum in the stomach”
READ  What is plyometrics? Explosive strength plyometric exercises

Workout 3: Back

  • Wide and straight grip pull-ups
  • Narrow and back grip pull-ups
  • Dumbbell dumbbell pull
  • Tilt with one hand
  • Dumbbell Shrugs
  • Dumbbell Dumbbell Breeding

Workout 4: Chest

  • Push ups (without stand)
  • Dumbbell Breeding
  • Push-ups (feet on a stand)
  • Dips
  • Press – side twisting
  • Press – side tilts

Workout 5: Hands

  • Lifting Dumbbell Biceps
  • Isolated biceps lift
  • Lifting dumbbell “Hammer”
  • Triceps Dumbbell Bench Press
  • Triceps Bench Dips
  • Upper Arm Dumbbell Lifting

Exercise recommendations

The number of approaches in each exercise is from three to five, the number of repetitions is 12-15. Follow the technique and speed of the exercises, all movements should be correct and as slow as possible.

In addition, remember to warm up before exercise , and be sure to devote at least 10-15 minutes to it. In the end, you need a hitch and stretching, which will help to cool the muscles smoothly and put them into a calm state.

How often to train?

Most beginners need at least two days between workouts in order for their muscles to recover. It’s not necessary to train every day to get any effect, because the muscles grow during rest.

Train best according to the following schedule: Monday – workout 1, Thursday – workout 2, Sunday – workout 3. Next week there are only two workouts – on Wednesday (workout 4) and on Friday (workout 5).



Training at home with dumbbells will help beginners in the first two months, and will also be a great solution for those who have no other way to keep fit. The recommended program includes 5 workouts of 45 minutes for two weeks.

READ  Is it possible to train the body without weights