What are the schedules for dumbbell exercise?

Small dumbbells are a very popular form of exercise for many bodybuilders. Dumbbells are simple and light, and can be used for practice at home or in the office. They are very helpful for practicing arm strength, enhancing physical fitness, and improving body resistance. However, you still need to arrange a reasonable time for practicing dumbbells. Although you can practice dumbbells anytime and anywhere, if you want to build muscles, you still have to arrange the correct method. So what are the time arrangements for dumbbell exercises?

Monday Legs + Shoulders

Number of sets/repetitions

Week 1-2 Week 3-4 Week 5-6

*Dumbbell squat 3/6～8 3/8～10 4/10～12

Dumbbell Scissors Squat 2/6～8 3/8～10 3/10～12

Hip squat 3/6～8 3/8～10 3/10～12

*Dumbbell deadlift 3/6～8 3/8～10 4/10～12

Seated dumbbell calf raise 3/10 2/20 3/20

*Arnold Press 3/6～8 3/8～10 4/10～12

Wide Grip Dumbbell Upright Row 2/6～8 3/8～10 3/10～12

Dumbbell Fly 3/6～8 2/8～10 3/10～12

Bent-over dumbbell lateral raise 2/6～8 3/8～10 3/10～12

V-ups 3/10 2/20 3/20

*Do 1-2 warm-up sets

Wednesday Chest + Back

Number of sets/repetitions

Week 1-2 Week 3-4 Week 5-6

* Incline dumbbell bench press 2/6～8 3/8～10 4/10～12

Flat dumbbell bench press 3/6～8 3/8～10 2/10～12

Dumbbell supine arm curl pull-up 3/6～8 2/8～10 3/10～12

Decline dumbbell fly 3/6～8 2/8～10 3/10～12

*Bent-over dumbbell rowing 2/6～8 3/8～10 3/10～12

Straight arm pullback 2/6～8 3/8～10 4/10～12

Dumbbell shrugs 2/6～8 3/8～10 3/10～12

Bend your legs and raise your legs 2/12 3/15 4/15

*Do 1-2 warm-up sets

Friday Arm

Number of sets/repetitions

Week 1-2 Week 3-4 Week 5-6

*Standing dumbbell curl 2/6～8 3/8～10 4/10～12

Incline dumbbell curl 2/6～8 2/8～10 3/10～12

Single-arm drag curl 2/6～8 3/8～10 3/10～12

Reverse grip curl 3/6～8 2/8～10 3/10～12

* Overhead triceps flexion and extension 2/6～8 3/8～10 3/10～12

Bench supine weighted arm flexion and extension 2/6～8 3/8～10 4/10～12

Prone triceps flexion and extension 2/6～8 3/8～10 3/10～12

Weighted bend up 3/12 3/15 4/15

*Do 1-2 warm-up sets

Every even-numbered weeks, switch up the order in which you train the body parts. For example, in weeks 1, 3, and 5, do biceps first and then triceps. In weeks 2, 4, and 6, do triceps first and then biceps. All abdominal exercises should be done at the end of each workout.

With this set of dumbbell exercise time scheduling methods, you can adjust the schedule according to your own time, do it countless times a week, and rest for about 1 to 2 minutes after finishing. This has a good effect on muscle exercise and biceps strengthening. At the same time, when practicing fitness, we must first do a good warm-up exercise to avoid strain or sprain.