This home dumbbell workout b has 6 exercises and 16 sets in all. It's part of the 2-day home dumbbell routine example. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Home Dumbbell Workout B Example
An example home dumbbell workout b for the whole body with dumbbells, using different exercises from workout A, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Bulgarian split squatQuads, glutesSwap: Reverse lunges | 3 | 8 to 12 per leg | 1.5 min | 1 to 3 |
| Push-upsChest, front shoulders, tricepsSwap: Incline push-ups on a bench | 3 | 8 to 15 | 1.5 min | 1 to 2 |
| Dumbbell rowUpper back, lats, bicepsSwap: Seated cable row | 3 | 10 to 12 per arm | 1.5 min | 1 to 2 |
| Glute bridgeGlutes, hamstringsSwap: Single-leg glute bridge | 3 | 10 to 15 | 1.5 min | 1 to 2 |
| Lateral raiseSide shouldersSwap: Cable lateral raise or machine lateral raise | 2 | 12 to 15 | 1 min | 0 to 2 |
| Dumbbell curlBicepsSwap: Cable curl | 2 | 10 to 12 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at home with a pair of dumbbells, plus a sturdy chair or bench for Bulgarian split squats
- you have about 45 to 55 minutes for the workout
- you want to train your whole body in one session
The home dumbbell workout example trains the same muscles as workout A of a 2-day home week, with the goblet squat, the dumbbell floor press and the dumbbell Romanian deadlift.
Common questions
How long does the home dumbbell workout b take?
The home dumbbell workout b takes about 45 to 55 minutes for 6 exercises and 16 sets, including rest and the full body warm-up.
Why does the home dumbbell workout b start with the Bulgarian split squat?
In the home dumbbell workout b, the Bulgarian split squat is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 1.5 minutes of rest between sets. Smaller accessory exercises like the dumbbell curl come at the end, with 1 minute of rest.
What can I use instead of the glute bridge in the home dumbbell workout b?
The listed swap is single-leg glute bridge. It trains the same muscles (glutes and hamstrings), so you can make the change and keep the rest of the home dumbbell workout b the same.
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