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Train with FITENIUM app! – Dumbbell routine at home 2020

Train with FITENIUM app! – Dumbbell routine at home

There are people who say that you cannot train with little equipment at home, but that is not true. With just a pair of dumbbells you can do this dumbbell routine at home that will allow you to stay in shape without leaving home

This table exercises with dumbbells at home is full body and you can do it as many times as you want throughout the week, however we believe that it is best to leave a day of rest between training and training.

dumbbell workout at home

There are many variables to progress in hypertrophy or strength: volume, intensity, density, rest, so let’s not make the mistake of thinking that this routine with dumbbells at home falls short because you only train three times a week. It’s the best way to lay a solid foundation to then opt for other training options that are more suited to our goals.


1. Weekly Division of the Routine:

Monday: Dumbbell workout at home
Tuesday: Leg
Wednesday: Dumbbell workout at home
Thursday: Torso
Friday: Dumbbell workout at home

Although in general this routine is designed to go to the gym four days, if for some reason one week you can only go three days, you can do three days of this routine and start the following week with the training that was missing. An example would be like this.

What is active rest? It consists of taking a break from our exercise routine to do at home with dumbbells, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day, it is VERY IMPORTANT to never skip the warm-up and stretching before doing the dumbbell plank at home if we want to continue progressing without injury.

Exercise Sets repetitions Grades
Low Intensity Cardio 1 5-10 min 100-135 PPM
Front leg swing 2 12 watch video
Side leg swing 2 12 watch video
activate gluteus 2 15 cover watch video
Trapeze Raise 2 12 Watch Video
Elbow Internal Rotation 2 12 Watch Video
External Rotation Elbow 1 12 Watch Video


5. When should I change my dumbbell routine at home?

Many people wonder how long we can do this dumbbell routine at home and still get results, the answer is simple until you drop out! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our objectives change or we want another distribution of days, we can opt for another type of routine such as torso-leg (4 days), pull-push (4 days), divided routine (5 days) or push-legs (6 days).

Our recommendation is that if you are a beginner you stay with this table exercises with dumbbells at home for at least 12 weeks.

6. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Perfect Body.

Dumbbell workout at home

Exercise Sets repetitions Rest
Dumbbell Floor Press 4 8 2-3 min
Dumbbell Row 4 10 2-3 min
Dumbbell Military Press 4 10 2-3 min
Dumbbell Squat 4 8 2-3 min
Dumbbell Deadlift 4 8 1-2 min


With our routine with dumbbells at home and the complementary information you can already get fit at home forgetting about the complications of a gym routine with dumbbells. Don’t forget to record your progress and upload it to Fitenium!

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