In the home workout series of dumbbell exercises, I’m going to share the ultimate 30-day dumbbell exercise routine for all fitness levels such as for beginners, intermediate, male and female. The workout can be performed for up to 12 weeks. Build Your List of Dumbbell Exercises Workout Routine - Dumbbells - Full Body - Day 1 Cardio / Strength Training # of Sets # of Reps Progress Log Abs | Crunch - Weighted 3 6 Abs | Twisting Crunch 3 6 Back | Row (Dumbbells) - on Knee; One-Arm 3 10 Chest | Dumbbell Press 3 10 Back | Shrug (Dumbbells) 3 10 Chest | Chest Fly (Dumbbells) 3 10 Forearms | Wrist Curl (Dumbbells) - One Hand 3 10. 5 Day Dumbbell Workout Split Overview. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. Level Beginner - Stretch Routine To Reduce Back & Muscle Pain *SUPER EASY* - Without Timer. If you have been doing my intermediate workout, you will notice that the main difference with this advanced intermediate workout is that each muscle is only being worked out once a week rather than three times a week as it was in the beginning workout, most people have trouble with this concept – less is more! Mainly, that’s because they offer tons of variety and convenience. Level Intermediate - 12 MIN WORKOUT - Full Body, Intense HIIT. Level Intermediate - 15 min INTENSE SIX PACK Workout. 00:17:43. Dumbbell workouts are old school, but they never go out of style. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. The sessions will be intense for the first few weeks but once you get adjusted and settled, the routine will be easy to maintain while still giving you a great workout. Trust me the workout routine I’m about to give you is not easy in any way, it will kick your butt and give you great results as a reward. Workout | 2 Views. 00:54:04. Why it works. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. 00:08:24 . You will always look forward to your sessions. Workout | 3 Views. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. In this dumbbell workout plan, I have included a list of all dumbbell exercises for each and every muscle groups like the chest, arms, back, leg, core, shoulders etc. Workout | 2 Views. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment.