Workout Routines

Today's Workout 45: The dumbbell-only circuit for serious muscle growth

Grab a pair of dumbbells and get ready to sweat during this mass-building routine.

Man Does Reverse Lunge Exercise Holding A Pair Of Dumbbells
Duration 30-45
Exercises 5
Equipment Yes

Two dumbbells. Five exercises. Serious muscle growth. 

Incorporate this straightforward mass-building circuit into your routine to stack on size everywhere. From single-leg Romanian deadlifts (which will absolutely smoke your hamstrings) to (glute-incinerating) reverse lunges and (shoulder-building) dumbbell overhead presses, you'll be targeting every major muscle group from your legs to your shoulders. Add in the dumbbell front squat and the dumbbell deadlift, and you have a powerhouse lower-body circuit that will have you seeing muscle gains in no time.

Directions

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Today's Workout 45 The dumbbell-only circuit for serious muscle growth (do 5-10 rounds)

Exercise 1.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
-- sets
10 (per leg) reps
0 sec. rest

Exercise 2.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
-- sets
10 (per leg) reps
0 sec. rest

Exercise 3.

Dumbbell Deadlift You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Dumbbell Front Squat You'll need: Dumbbells How to
Dumbbell Front Squat thumbnail
-- sets
10 reps
0 sec. rest

Exercise 5.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
-- sets
10 reps
30 sec. rest
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