One pair of dumbbells. Every muscle. Zero excuses.
Dumbbells cover every movement pattern that matters: squat, hinge, press, pull. Two alternating days — upper and lower — run 3 to 4 sessions a week.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Bench Press | 4 × 8–12 |
 Dumbbell Row | 4 × 8–12 |
 Dumbbell Shoulder Press | 3 × 8–12 |
 Dumbbell Lateral Raise | 3 × 12–15 |
 Dumbbell Bicep Curl | 3 × 10–15 |
 DB Overhead Tricep Extension | 3 × 10–15 |
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Goblet Squat | 4 × 10–15 |
 Dumbbell Romanian Deadlift | 4 × 10–12 |
 Walking Lunge | 3 × 10/leg |
 Dumbbell Glute Bridge | 3 × 12–15 |
 Standing Calf Raise | 3 × 15–20 |
 Russian Twist | 3 × 20 |
Fixed dumbbells jump in big steps, so ride the rep range: work from 8 up to 15 before moving to the next bell. Slow 3-second lowering makes light bells heavy.
Adjustables are ideal. Fixed pair? Pick one you can press 8 to 10 times — rep ranges and tempo make it work for everything else.
Alternate the days: upper, lower, upper one week; lower, upper, lower the next. Four days just tightens the rotation.
Yes — take sets near failure and control the negative. Effort is the stimulus, the bell is just the tool.
