Equipment Needed

• Dumbbells (adjustable dumbbells preferably, or a set with various weight ranges)

• Adjustable bench

If you do not have dumbbells, or are looking to upgrade, then check out our guide here on Amazon's best adjustable dumbbells!

If you are in need of an adjustable bench then check out our pick on Amazon here!

Warm-Up (5-10 min)

• Arm circles, torso twists, bodyweight squats, push-ups

• Light dumbbell presses or curls with very light weight to get muscles ready

• Five minute walk (optional)

Workout Plan

1. Chest

• Flat Dumbbell Bench Press – 3 sets × 8–12 reps
  Use the bench flat; press dumbbells from chest up until arms almost fully extended.

• Incline Dumbbell Press – 3 sets × 8–12 reps
  Adjust bench to ~30–45° incline. Focus on upper chest.

• Dumbbell Flys – 3 sets × 10–15 reps
  Keep a slight bend in elbows, lower dumbbells wide, then bring together over chest.

2. Back

• One-Arm Dumbbell Row – 3 sets × 8–12 reps per arm
  Place one knee and hand on the bench for support, row dumbbell with opposite arm.

• Incline Bench Dumbbell Pullovers – 3 sets × 10–12 reps
  Lie on bench, hold dumbbell with both hands, lower behind head, pull back up. Great for lats and chest stretch.

3. Shoulders

• Seated Dumbbell Shoulder Press – 3 sets × 8–12 reps
  Sit on bench with back support, press dumbbells overhead.

• Lateral Raises – 3 sets × 12–15 reps
  Keep slight elbow bend, lift to shoulder height.

• Rear Delt Flys on Incline Bench – 3 sets × 12–15 reps
  Lie face down on inclined bench, raise dumbbells out to sides.

4. Legs

• Goblet Squats – 3 sets × 12–15 reps
  Hold one dumbbell close to chest, squat to parallel or below.

• Dumbbell Romanian Deadlifts – 3 sets × 10–12 reps
  Slight bend in knees, hinge at hips, keep back straight, feel hamstrings stretch.

• Step-Ups – 3 sets × 10 reps per leg
  Step onto bench with dumbbells in hand, drive through the heel of the working leg.

5. Arms

• Bicep Curls – 3 sets × 10–15 reps
  Alternate or simultaneous curls.

• Hammer Curls – 3 sets × 10–12 reps
  Keep palms facing each other.

• Dumbbell Tricep Kickbacks – 3 sets × 12–15 reps
  Lean on bench with one arm, extend dumbbell back with opposite arm.

• Overhead Dumbbell Tricep Extension – 3 sets × 10–12 reps
  Both hands holding one dumbbell, extend over head and lower behind neck.

6. Core (Optional Finisher)

• Dumbbell Russian Twists – 3 sets × 20 reps (10 each side)

• Weighted Sit-Ups – 3 sets × 12–15 reps

• Dumbbell Side Bend – 3 sets × 12 reps per side

Notes

• Rest 60–90 sec between sets, 2–3 min between muscle groups.

• Adjust dumbbell weight so last 2 reps of each set are challenging but maintain proper form.

• Workout frequency: 3–4× per week for full-body focus, or split into upper/lower body days.

Great Job!

For tips on how to expand your home gym to allow for even more workouts, we have put together a couple of guides depending on your goal:

• For tips on how to build a budget-friendly, space saving home gym for under $500, check out our guide here!

• For tips on how to build the ultimate at home gym, check out our guide here!