Free personalized workout plan

Dumbbell Circuit Muscle Growth Routine

By Suman Roy

Experience
Intermediate (2-3 years)
Time
7 minutes/day
Good for
Build Muscle, Fat Loss, Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description

This 3 day routine utilizes circuit training and dumbbells to build muscle and burn fat. With this workout routine, all you need is a pair of dumbbells and the determination to improve your performance. This circuit workout program consists of 7 exercises to be done in a sequential manner. Complete one set of each of the 7 exercises with very little to no rest in between them. This completes one circuit. Take a breather (no more than 2 minutes) and repeat the same circuit again for a total of 4 rounds. For optimal results, perform this routine 2-4 times per week, with at least one rest day in between workouts. Intermediates looking to increase their muscle mass while burning calories and fat should try this workout!


NOTES:

1. Before starting the workout do dynamic stretching for all body parts and joints. Post completion of the workout do static stretching for all body parts.

2. Make sure to perform each and every exercise with proper form. Compromising on form may lead to unnecessary injury.

3. Choose dumbbells heavy enough so that you struggle to finish all your reps. Nothing great comes easy.

4. Follow a balanced nutrition plan for the best results.

Show More


Circuit Training Routine

Scroll to top

Circuit
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
1 set, 15 reps, (rest 0s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
1 set, 12 reps, (rest 0s)
Do 12 reps each leg
Show Alternative Exercises
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
1 set, 12 reps, (rest 0s)
Hold the dumbbells using a neutral grip i.e. palms facing each other
Show Alternative Exercises
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
1 set, 6 reps, (rest 0s)
6 reps each side
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
1 set, 12 reps, (rest 0s)
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
1 set, 12 reps, (rest 0s)
Show Alternative Exercises
Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
1 set, 90 - 120 meters, (rest 0s)
Show Alternative Exercises

Date Created: 11/28/2018, EST


Last Updated: 5/28/2021, EDT

Similar Workouts

More Workouts by Suman Roy

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.