Muscular-Fitness

Since not everyone has access to a gym or a range of weight training equipment I have put together a barbell and dumbbell only training routine that you can do at home. The only thing you will need other than a barbell with weights and two dumbbells is a flat bench. If you don’t have a flat bench you could use a wooden box of something similar that won’t break when you lay on it while holding weights.

I have received a few emails from regular readers of this website asking me for a dumbbell and barbell only workout routine that can be performed at home or anywhere when a gym is not available. Once I started writing out the training program with only a barbell and two dumbbells I was surprised at how many possible exercises are available without needing to be in the gym. The following training routine will give your entire body a thorough workout that will stimulate growth if you keep the intensity high.

Monday Chest

Bench press 4 sets

Dumbbell presses 4 sets

Dumbbell flyes 4 sets

Dumbbell pullovers 4 sets

Tuesday Quadriceps, Hamstrings, Calves

Dumbbell squats 4 sets

Barbell squats 4 sets

Dumbbell lunges 4 sets

Stiff leg deadlifts 4 sets

Dumbbell toe raises 4 sets

Thursday Back, Traps, Shoulders

Barbell bent over rows 4 sets

Dumbbell rows 4 sets

Deadlifts 4 sets

Dumbbell shrugs 4 sets

Barbell shoulder press 4 sets

Dumbbell side lateral raises 4 sets

Friday Triceps, Biceps

Close grip bench press 4 sets

Dumbbell kickbacks 4 sets

Standing barbell curls 4 sets

Seated dumbbell curls 4 sets

This training routine with barbell and dumbbells only I have scheduled for 4 days per week with training on Monday and Tuesday, Wednesday is a rest day, Thursday, Friday are training days and the weekends are also rest days. I would recommend training each set generally for 10 reps but there is nothing wrong with mixing this up a bit and doing heavy 6-8 reps occasionally and do 12-15 reps on days when you are only lifting medium heavy weights. You could also swap the order of training days as well to mix things up a bit and change the exercises each week as you think of new exercises you can perform with a barbell and dumbbells only.