You'll find the best dumbbell workout compliments of Weight Lifting Complete here on this page...


If you haven't read about workouts with dumbbells, please read that page first and then come back to this page for the actual workout.


Okay, now that you've read more about workouts using dumbbells, we can get straight to the free workout.


Before I get into the actual workout, I want you to know the equipment you'll need to perform this workout. All you'll need for the workout is a pair of adjustable dumbbells and an adjustable bench:

Power Block's Adjustable Dumbbell Set

Powertec's Weight Bench

You will be required to lift weights 3 days per week. Monday, Wednesday, Friday is a good weight training schedule or anything similar. There will be two workouts that you will alternate between.

Workout A Dumbbell Squats, 5x5 Flat Dumbbell Bench, 5x5 1-Arm Dumbbell Rows, 5x5 Dumbbell Kickbacks, 3x8 Pinwheel Curls, 2x8

Workout B Bulgarian Squats, 5x5 Overhead Press, 5x5 Dumbbell Rows, 5x5 Alternate Dumbbell Curls, 3x8 1-Leg Calf Raises, 2x8

Simply alternate between the workouts above. When you do all sets of a given exercise with the same weight and get the target number of reps, it's time to increase the weight by 5 pounds. Work hard until you can get all reps for all sets with a given weight. Then increase the weight!


When you see 5x5 in the table above, this means do 5 sets of 5 reps with about 60 to 90 seconds of rest between sets. When you see 3x8, this means do 3 sets of 8 reps with about 60 to 90 seconds of rest between sets.




Always ensure you do a proper warm up before beginning your workout and each new exercise!


You should do the above workout as long as you are making progress on each exercise. When progress stops, simply take a break for 5 to 7 days and start again. Feel free to change exercises as you start another cycle of the free dumbbell workout. Enjoy!


Keep the number of sets for each workout around 20 as given in the workout above. You can change exercises, but ensure you are doing the best compound exercises that work each major muscle group. Never substitute for Squats, Bench Press, Rows, and Overhead Press.


You can choose a variation of those exercises, but never cut them out of your workout program completely.

20 Minute Workout

Free Ab Workout

Kettlebell Workouts

Best Ab Workout

10 Minute Workout

Workout Without Weights

Teen Workouts

Push Up Workout

Workouts With Dumbbells

Dumbbell Workout

Baseball Weightlifting Workouts

Ways to Workout at Home

Best Full Body Workout