M&Fer’s are always looking for a solid dumbbell routine that is out of the ordinary. In this video, Mike Chang of Sixpackshortcuts.com presents an advanced full body workout, using only a pair of dumbbells.

Chang’s high intensity circuit training video will burn a significant amount of calories and build lean muscle. If you want a full explanation on the science behind burning calories or why workouts like this help you build muscle faster, check out the video below: 

Workout Breakdown

– Rep Range: 10, 10, and 10.
– Rest Time: 30 seconds rest in between sets.
– Weights: Find a weight that allows you to complete the entire set without rest. Lower the weight during the set if necessary, to complete the set.
– Number of sets: 4 rounds of each exercise.


– Push-up to Row
– Dumbbell Front Squat
– Spinal Crunch

Want to learn more about how to build muscle fast?  Be sure to Check out more from Mike Chang at Sixpackshortcuts.com.