How to Get Maximum Results from Your Workouts at Home

Sometimes life gets hectic and as a result owning a pair of adjustable dumbbells can help you to keep your bodybuilding workouts going in the comfort of your home.

With a safe pair of adjustable dumbbells, there is a variety of exercises that you can do in order to keep your bodybuilding workouts going.

For example, for chest you can do flyes on the floor and superset that with dumbbell presses. In order to target the upper chest you can do push-ups with your feet on a raised surface (like a chair).

For the back you can do a variety of dumbbell rows, using a pronated (palms down), supinated (palms up) and neutral grip. You can also perform some dumbbell deadlifts.

For shoulders, dumbbell shoulder presses, lateral raises, bent over laterals and upright rows are possible.

To target the biceps and triceps you can do alternate dumbbell curls, concentration curls, hammer curls, overhead triceps extensions, close grip bench press, lying triceps extensions and triceps kickbacks.

For the quadriceps close stance and wide stance squats are possible. Lunges pressing with toes are also another great exercise you can do and sissy squats as well.

The hamstrings and glutes can be targetted by doing stiff legged deadlifts, lunges pressing with the heels and lying leg curls holdiing a dumbbell in between your feet.

For the calves, one legged calf raises and two legged calf raises are great. Also, you can change the toe stance of your two legged calf raises (you can use toes pointed out to target the inner calf, toes pointed in to target the outer calves, and pointed forward to target both heads).

Finally for the abs, there are a variety of exercises that can be done anywhere without equipment such as lying leg raises, bicycle crunches, crunches, knee-ins, v-ups, etc.

Adjustable Dumbbell Only Bodybuilding Workout Routine

Workout (A)
Day 1 – Chest and Arms

Dumbbell Flyes on the Floor
Dumbbell Bench Press on the Floor
Push-Ups with Feet on Raised Surface

Giant set:
Lying Triceps Extensions
Dumbbell Close Grip Bench Press
Concentration Curls
Hammer Curls

Alternate Dumbbell Curls
Overhead Triceps Extensions

Workout (B)
Day 2 – Legs

Giant set:
Sissy Squats
Dumbbell Squats (Medium Stance)
Dumbbell Squats (Wide Stance)

Walking Lunges (Press with heels)
Stiff Legged Deadlifts
Dumbbell Leg Curl

Dumbbell Calf Raises (Toes Straight)
Dumbbell Calf Raises (Toes Out)
One Legged Dumbbell Calf Raises

Workout (C)
Day 3 – Back, Shoulders, Abs

Two Arm Dumbbell Rows (Palms Down)
Two Arm Dumbbell Rows with Reverse Grip (Palms Up)
One Arm Rows

Bent Over Laterals
Dumbbell Shoulder Press
Lateral Raises

Lying Leg Raises
Bicycle Crunches


For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more: 15-25 reps). Rest only 1 minute in between sets.

Take care and train hard!

About the Author

Hugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of, an informational, free fitness and nutrition website. He is author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition and correct supplementation.  You can follow Hugo at his YouTube channel here: