The Ultimate 30-Day dumbbell exercise routine

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.

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.

So if you’re a fitness freak who loves to workout with free weights especially with the dumbbells, then this dumbbell workout routine will be quite useful for you in the long run.


Before jumping on the main workout plan directly, let’s see a complete list of exercises that you can do with dumbbells. Let’s start with the upper body.


Complete Upper-Body Dumbbell Workout

Dumbbell Workout Plan
Dumbbell Press

Dumbbell Exercises for Chest (Major Muscles Activated)

  1. Dumbbell Flat Chest Press (Middle Pecs)
  2. Incline Dumbbell Chest Press (Upper Chest)
  3. Decline Dumbbell Chest Press (Lower Chest)
  4. Standing Dumbbell Fly (Middle Pecs)
  5. Flat Dumbbell Chest Fly (Middle Pecs)
  6. Incline Dumbbell Chest Fly (Upper Chest)
  7. Decline Dumbbell Chest Fly (Lower Chest)
  8. Dumbbell Upward Chest Fly (Lower Chest)
  9. Dumbbell Squeeze Chest Press (Whole Chest)
  10. Pullover (Upper Chest)

A Complete list of Dumbbell Exercises for Biceps

The bicep has two heads, the long head and the short head, and almost each dumbbell exercise works on the entire arms as well as forearms.

  1. Standing Alternate Bicep Curl
  2. Incline dumbbell Bicep Curl
  3. Concentration Curl
  4. The single-arm preacher curl with a dumbbell
  5. Standing Alternate Hammer Curl
  6. Dumbbell Seated Twisted Curl
  7. Preacher Hammer curl
  8. Dumbbell prone-incline-bicep-curl
  9. Lying Supine Bicep Curl on the floor or a bench

A Complete list of Dumbbell Exercises for Triceps

The tricep is a three-headed (long, medial and short head) muscles which are longer than the biceps. And they are also easily activated than biceps. Almost every head engaged and activated during the triceps exercises.

  1. Incline triceps extension on the bench
  2. Dumbbell Triceps Kickback
  3. Standing Overhead triceps extension
  4. Single-arm Dumbbell triceps extension
  5. Close Grip Push-Ups on Dumbbell
  6. Lying Triceps Extension on the bench
  7. Dumbbell Floor press
  8. Dumbbell Bench Press with Neutral grip
  9. Underhand Kickback
  10. Single-arm dumbbell triceps kickback

A Complete list of Dumbbell Exercises for Shoulders

  1. Overhead Shoulder Press (Complete Shoulders)
  2. One-arm Dumbbell Front Raise (Front Deltoids)
  3. Side Lateral Raise (Medial Deltoid)
  4. Dumbbell Push Press (Whole Shoulder)
  5. Bent-Over Lateral Raise (Medial and Rear Deltoid)
  6. Dumbbell Lying Shoulder Extension (Rear Deltoid)
  7. Dumbbell Upright Row (Upper Trap plus Rear Deltoid)
  8. Bent-Over Sing-Arm Side Raise (Rear Deltoid)
  9. Dumbbell Shoulder Shrugs (Upper Trap)
  10. Both-arm Dumbbell Front Raise (Front Deltoid)

A Complete list of Dumbbell Exercise for Wrist

  1. Seated palms-up Wrist Curl
  2. Palms-down wrist curl
  3. Single-arm Palms-up Wrist Curl
  4. Single-Arm Palms-down Wrist Curl

A Complete list of Dumbbell Back Workout

  1. Dumbbell I-Y-T (Lats, Delts, Traps)
  2. Dumbbell Bent-Over Row (Lats and Traps)
  3. Underhand Inverted row with Dumbbells (Middle Traps)
  4. Dumbbell Wide Row (Lower traps and Infraspinatus)
  5. Kneeling One-Arm Dumbbell Rowing (Lats, Traps and Delts)
  6. Dumbbell Bent-Over Reverse Fly (Middle Traps and Rear Deltoid)
  7. Lying Supine Pull-up Superman with Dumbbell (Lats, Infraspinatus and Traps)

Lower-body Dumbbell Exercise


Dumbbell Exercises for Quadriceps

  • Dumbbell Front Squat
  • Goblet Squat
  • Dumbbell Deadlift
  • Step-up

Dumbbell Exercises for Hamstrings

  • Dumbbell Lunges
  • Reverse Dumbbell Lunges
  • Staggered-Stance Deadlift

Dumbbell Exercises for Glutes

Dumbbell Exercises for Calves

  • Standing Calf Raises
  • Seating Calf Raises

Dumbbell Exercises for Lower Back

  • Good Morning Lower Back With Dumbbells
  • Dumbbell Hyperextension on a flat bench
  • Superman With Dumbbells
  • Dumbbell Aquaman Lower Back

Dumbbell Core Exercise

  • Straight-arm Dumbbell Crunches
  • Dumbbell Side plank
  • One-arm One-leg Crunches
  • Weighted Russian Twist
  • Dumbbell Leg Raise

High-intensity Dumbbell Exercise

  • Dumbbell Jumping Jacks
  • Clean and Press with Dumbbells
  • Burpees with Dumbbells
  • Dumbbell Surrenders
  • Dumbbell Man maker

Bro-split Dumbbell workout routine


Dumbbell Workout Routine
Pull-up Superman

The Bro-split workout routine means training for the one body part in one day (once a week). It normally starts from the back and ends with arms.

Here is the Weekly Bro-split Dumbbell Workout Plan (Example 1)

  • Monday: Back
  • Tuesday: Chest
  • Wednesday: Legs
  • Thursday: Shoulders/Calves
  • Friday: Biceps/Triceps
  • Saturday: Rest
  • Sunday: Rest

7-day Bro-split Dumbbell Exercise Routine (Example 2)

  • Day 1: Back
  • Day 2: Chest
  • Day-3: Legs
  • Day 4: Rest
  • Day 5: Shoulders/Calves
  • Day-6: Biceps/Triceps
  • Day 7: Rest

Either one you can follow. If you’re regular with your workout, then week days plan would be good otherwise follow the second one.


30-Day Full-body Dumbbell Exercise Routine


Dumbbell workout plan for 30 days (Warm-up for 5 minutes before workout session).

The plan included 10 exercises each day.

DAY 1 (Targeted muscles group: Quads, Chest and Triceps)

ExerciseRepsSetsRest between sets
Dumbbell Front Squat15260 seconds
Goblet Squat15260 seconds
Dumbbell Deadlift10290 seconds
Flat Dumbbell Bench Press10260-90 seconds
Incline Press10260-90 seconds
Dumbbell Chest Fly10260-90 seconds
Dumbbell Upward Fly10290 seconds
Incline Triceps Extension10290 seconds
Overhead triceps extension10290 seconds
Dumbbell Triceps Kickback10260 seconds
Day 1: Dumbbell Exercise Routine

DAY 2 (Targeted muscles group: Shoulder, Biceps and Abs)

ExerciseRepsSetsRest between sets
Overhead Shoulder Press10260 seconds
Dumbbell Front Raise10260 seconds
Bent-Over Lateral Raise10260-90 seconds
Dumbbell Upright Row10260-90 seconds
Shoulder Shrug10260-90 seconds
Dumbbell Twisted Curl15290 seconds
Hammer curl15290 seconds
Dumbbell Straight-arm Crunches15230 seconds
Dumbbell Side Pank30 seconds holdEach Side30 seconds
Dumbbell Leg Raise6330 seconds

Dumbbell Workout Plan DAY 3 (HIIT, Back, Wrist)

ExerciseRepsSetsRest between sets
Dumbbell Jumping Jacks30 seconds130 seconds
Burpee8260 seconds
Dumbbell Man Maker8290 seconds
Dumbbell I-Y-T10260-90 seconds
Dumbbell Bent-Over Row10260-90 seconds
One-Arm Dumbbell Rowing10260-90 seconds
Underhand Inverted row10290 seconds
Pull-up Superman10290 seconds
Bent-Over Reverse Fly10290 seconds
Palms-up Wrist Curl10260 seconds
Palms-down Wrist Curl10260 seconds

DAY 4 (Rest)


DAY 5 (Hamstring, Gluteus, Calves, Abs)

ExerciseRepsSetsRest between sets
Dumbbell Lunges15260 seconds
Staggered-Stance Deadlift8260 seconds
Bulgarian Split Squat10290 seconds
Dumbbell Sumo Squats15290 Secpnds
Weighted Glute Bridge10260 seconds
Standing Calf Raises15260 seconds
Straight-arm Crunches12260 seconds
Dumbbell Plank30 SecondsEach Side30 seconds
Leg Raises6330 seconds
Russian Twist30 Seconds245 seconds

DAY 6 (Chest, Triceps, Wrist)

ExerciseRepsSetsRest between sets
Flat Dumbbell Bench Press12290 seconds
Incline Dumbbell Bench Press10260-90 seconds
Flat Dumbbell Fly12260-90 seconds
Dumbbell Squeeze Chest Press8260 seconds
Overhead triceps extension12290 seconds
Neutral grip Dumbbell Bench Press8260 seconds
Close Grip Push-Ups on Dumbbell12290 seconds
Underhand Kickback10290 seconds
Palms-up Wrist Curl10260 seconds
Palms-down wrist curl10260 seconds

DAY 7 (Rest)


Dumbbell Workout Routine DAY 8 (Quadriceps, Shoulders, Abs)

ExerciseRepsSetsRest between sets
Dumbbell Front Squat15260 seconds
Dumbbell Deadlift10290 seconds
Goblet Squat15260 seconds
Overhead Shoulder Press10290 seconds
Dumbbell Front Raise10290 seconds
Side Lateral Raise10290 seconds
Bent-Over Lateral Raise10290 seconds
Dumbbell Straight-arm Crunches15260 seconds
Dumbbell Leg Raise10260 seconds

DAY 9 (HIIT and Upper and Lower Back)

ExerciseRepsSetsRest between sets
Dumbbell Jumping Jacks30 seconds130 seconds
Clean and Press8260 seconds
Dumbbell Burpee102120 seconds
Dumbbell I-Y-T103120 seconds
Bent-Over Row10390-120 seconds
Kneeling One-Arm Dumbbell Rowing10390-120 seconds
Dumbbell Lying Supine Pull-up Superman102120 seconds
Dumbbell Aquaman Lower Back102120 seconds
Superman With Dumbbells102120 seconds

DAY 10 (Hamstrings, Gluteus, Calves, Biceps, Abs)

ExerciseRepsSetsRest between sets
Dumbbell Lunges10260 seconds
Staggered-Stance Deadlift10260 seconds
Bulgarian Split Squat10260 seconds
Standing Calf Raises15260 seconds
Standing Alternate Bicep Curl12290 seconds
Dumbbell Twisted Curl12290 seconds
Hammer Curl12290 seconds
Concentration Curl122120 seconds
Crunches15260 Seconds
Dumbbell Side Plank30 SecondsEach Side15 seconds
Dumbbell Leg Raise10245 seconds
Dumbbell Exercise Routine (DAY 10)

DAY 11 (Rest)


Dumbbell Workout Plan DAY 12 (Quads, Chest and Triceps)

ExerciseRepsSetsRest between sets
Dumbbell Front Squat15260 seconds
Goblet Squat12260 seconds
Dumbbell Deadlift8290 seconds
Dumbbell Flat Chest Press12290 seconds
Incline Dumbbell Chest Press10290 seconds
Flat Dumbbell Chest Fly12290 seconds
Dumbbell Upward Chest Fly10290 seconds
Close Grip Push-Ups on Dumbbell15260 seconds
Overhead triceps extension12290 seconds
Dumbbell Triceps Kickback12290 seconds

DAY 13 (Hamstrings, Shoulders and Biceps)

ExerciseRepsSetsRest between sets
Dumbbell Lunges10260 seconds
Reverse Dumbbell Lunges10290 seconds
Staggered-Stance Deadlift8290 seconds
Overhead Shoulder Press10290 seconds
Dumbbell Front Raise10290 seconds
Bent-Over Lateral Raise10290 seconds
Dumbbell Upright Row10290 seconds
Dumbbell Twisted Curl10290 seconds
Hammer curl10290 seconds
Concentration Curl10290 seconds

DAY 14 (Rest)


DAY 15 (HIIT, Back, Wrist)

ExerciseRepsSetsRest between sets
Dumbbell Man maker10260 seconds
Dumbbell Jumping Jacks10260 seconds
Burpee10260 seconds
Dumbbell I-Y-T10290 seconds
Kneeling One-Arm
Dumbbell Rowing
12290 seconds
Bent-Over Row12290 seconds
Pull-up Superman with Dumbbell10290 seconds
Dumbbell Aquaman8290 seconds
Palms-up Wrist Curl12260 seconds
Palms-down wrist curl12260 seconds

Dumbbell Exercise Routine DAY 16 (Glutes, Calves, Abs)

ExerciseRepsSetsRest between sets
Dumbbell Sumo Squats15290 seconds
Bulgarian Split Squat15290 seconds
Dumbbell Sumo Squats15290 seconds
Weighted Glute Bridge15260 seconds
Standing Calf Raises15290 seconds
Straight-arm Crunches15260 seconds
Dumbell Leg Raise6330 seconds
Dumbbell Planks30 SecondsEach Side30 seconds
Russian Twist30 Seconds245 seconds

DAY 17 (Quads, Chest And Triceps)

ExerciseRepsSetsRest between sets
Dumbbell Front Squat15260 seconds
Goblet Squat12260 seconds
Dumbbell Deadlift8290 seconds
Dumbbell Flat Chest Press12290 seconds
Incline Dumbbell Chest Press10290 seconds
Flat Dumbbell Chest Fly12290 seconds
Dumbbell Upward Chest Fly10290 seconds
Close Grip Push-Ups on Dumbbell15260 seconds
Overhead triceps extension12290 seconds
Dumbbell Triceps Kickback12290 seconds
Dumbbell Exercise Routine (Day-17)

DAY 18 (Rest)


DAY 19 (Hamstrings, Shoulders and Biceps)

ExerciseRepsSetsRest between sets
Dumbbell Lunges10260 seconds
Reverse Dumbbell Lunges10290 seconds
Staggered-Stance Deadlift8290 seconds
Overhead Shoulder Press10290 seconds
Dumbbell Front Raise10290 seconds
Bent-Over Lateral Raise10290 seconds
Dumbbell Upright Row10290 seconds
Dumbbell Twisted Curl10290 seconds
Hammer curl10290 seconds
Concentration Curl10290 seconds

Dumbbell Exercise Plan: DAY 20 (HIIT, Back, Wrist)

ExerciseRepsSetsRest between sets
Dumbbell Man maker10260 seconds
Dumbbell Jumping Jacks10260 seconds
Burpee10260 seconds
Dumbbell I-Y-T10290 seconds
Kneeling One-Arm
Dumbbell Rowing
12290 seconds
Bent-Over Row12290 seconds
Pull-up Superman with Dumbbell10290 seconds
Dumbbell Aquaman8290 seconds
Palms-up Wrist Curl12260 seconds
Palms-down wrist curl12260 seconds

DAY 21 (Rest)


DAY 22 (Glutes, Calves, Abs)

ExerciseRepsSetsRest between sets
Dumbbell Sumo Squats15290 seconds
Bulgarian Split Squat15290 seconds
Dumbbell Sumo Squats15290 seconds
Weighted Glute Bridge15260 seconds
Standing Calf Raises15290 seconds
Straight-arm Crunches15260 seconds
Dumbell Leg Raise6330 seconds
Dumbbell Planks30 SecondsEach Side30 seconds
Russian Twist30 Seconds245 seconds
Dumbbell Workout Plan (Day-22)

DAY 23 (Quads, Chest And Triceps)

ExerciseRepsSetsRest between sets
Dumbbell Front Squat15260 seconds
Goblet Squat12260 seconds
Dumbbell Deadlift8290 seconds
Dumbbell Flat Chest Press12290 seconds
Incline Dumbbell Chest Press10290 seconds
Flat Dumbbell Chest Fly12290 seconds
Dumbbell Upward Chest Fly10290 seconds
Close Grip Push-Ups on Dumbbell15260 seconds
Overhead triceps extension12290 seconds
Dumbbell Triceps Kickback12290 seconds

Dumbbell Workout Plan: DAY 24 (Hamstrings, Shoulders and Biceps)

ExerciseRepsSetsRest between sets
Dumbbell Lunges10260 seconds
Reverse Dumbbell Lunges10290 seconds
Staggered-Stance Deadlift8290 seconds
Overhead Shoulder Press10290 seconds
Dumbbell Front Raise10290 seconds
Bent-Over Lateral Raise10290 seconds
Dumbbell Upright Row10290 seconds
Dumbbell Twisted Curl10290 seconds
Hammer curl10290 seconds
Concentration Curl10290 seconds

DAY 25 (Rest)


DAY 26 (HIIT, Back, Wrist)

ExerciseRepsSetsRest between sets
Dumbbell Man maker10260 seconds
Dumbbell Jumping Jacks10260 seconds
Burpee10260 seconds
Dumbbell I-Y-T10290 seconds
Kneeling One-Arm
Dumbbell Rowing
12290 seconds
Bent-Over Row12290 seconds
Pull-up Superman with Dumbbell10290 seconds
Dumbbell Aquaman8290 seconds
Palms-up Wrist Curl12260 seconds
Palms-down wrist curl12260 seconds

Dumbbell Exercise Routine: DAY 27 (Glutes, Calves, Abs)

ExerciseRepsSetsRest between sets
Dumbbell Sumo Squats15290 seconds
Bulgarian Split Squat15290 seconds
Dumbbell Sumo Squats15290 seconds
Weighted Glute Bridge15260 seconds
Standing Calf Raises15290 seconds
Straight-arm Crunches15260 seconds
Dumbell Leg Raise6330 seconds
Dumbbell Planks30 SecondsEach Side30 seconds
Russian Twist30 Seconds245 seconds

DAY 28 (Rest)


DAY 29 (Quads, Hamstrings Chest And Triceps)

ExerciseRepsSetsRest between sets
Dumbbell Front Squat15260 seconds
Dumbbell Lunges12260 seconds
Dumbbell Romanian Deadlift8290 seconds
Dumbbell Flat Chest Press12290 seconds
Incline Dumbbell Chest Press10290 seconds
Flat Dumbbell Chest Fly12290 seconds
Dumbbell Upward Chest Fly10290 seconds
Close Grip Push-Ups on Dumbbell15260 seconds
Overhead triceps extension12290 seconds
Dumbbell Triceps Kickback12290 seconds

Dumbbell Workout Routine DAY 30 ( Shoulders, Back And Biceps )

ExerciseRepsSetsRest between sets
Overhead Shoulder Press10290 seconds
Dumbbell Front Raise10290 seconds
Bent-Over Lateral Raise10290 seconds
Dumbbell Upright Row8260 seconds
Dumbbell I-Y-T10290 seconds
One-Arm-Dumbbell Rowing10290 seconds
Dumbbell Pull-up Superman
8290 seconds
Dumbbell Aquaman10290 seconds
Dumbbell Twisted Curl15290 Seconds
Hammer curl10290 seconds
Concentration Curl10290 seconds

Final Words

This is just a sample of full-body dumbbell exercise routine. This plan is for everyone, but it may not work in the same way for all. Because everyone’s body responds differently, and there is no workout plan has ever made who works for all. So you can try this for one month. And if this dumbbell workout plan suits you then you can extend otherwise leave it and do what suits you the best.

You can do this dumbbell workout routine at home, or in the gym, wherever you workout. If you think this plan needs modification, modify it according to your need and understanding.

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