2 Day A Week Training

If finding time to train 4 or even 5 days a week isn’t realistic for you, this 30-minute dumbbell workout will provide all the weight training you need in a week in just two days. The routine will help you build strength and lean muscle mass and can be completed at home, in the office, or wherever you have access to a dumbbell set. By switching up repetition counts and dumbbell weight between the two workouts, you will confuse the muscles and produce even better results. I also recommend that you complement this workout with 2 half or full hour cardio sessions per week, if your schedule allows it.

The Routine:

Day 1

Bench Presses with Dumbbells: 2 sets of 10-12 reps

Incline Presses With Dumbbells: 2 sets of 10-12 reps

Dumbbell Shoulder Press: 2 sets of 10-12 reps

Tricep Dumbbell Kickback: 3 sets of 10-12 reps

Bent Over Two Dumbbell Row: 2 sets of 10-12 reps

Bent Over Lateral Dumbbell Raises: 2 sets of 10-12 reps

Alternate Dumbbell Curls: 3 sets of 12-15 reps

Abdominal Air Bike: 3 sets to failure for each set

Day 2

Bench Presses with Dumbbells: 2 sets of 6-8 reps

Incline Presses with Dumbbells: 2 sets of 6-8 reps

Palms-In Dumbbell Shoulder Press: 2 sets of 6-8 reps

Standing Dumbbell Tricep Extension: 3 sets of 6-8 reps

One-Arm Dumbbell Rows: 2 sets of 8-10 reps

Lateral Dumbbell Raises: 2 sets of 10-12 reps

Alternate Hammer Dumbbell Curls: 3 sets of 8-12 reps

Abdominal Plank: 3 sets for 1 minute each

Workout Notes:

• Day 1 Workout: Take 30 second breaks in between each set
• Day 2 Workout: Take 45-60 second breaks in between each set
• For exercises that call for more reps, use lighter weight
• For the exercises with less reps, use heavier weight
• Take at least 2 days of rest between each workout