Printable Dumbbell Workout Chart

If you have a pair of adjustable dumbbells and a bench of some sort, all you need is a printable dumbbell workout chart to get a great workout. Here are two workouts, one for beginners and one for more advanced trainers.

As a beginner, your focus should be on learning the exercises and getting the muscles used to the idea of being put to work on a regular basis rather than piling on the plates. Here is a fairly quick, full-body workout to get you started. One rep is a full movement -- lowering the dumbbell all the way and then curling it up again during a bicep curl, for example, while a set is the number of continuous reps you do before taking a minute or so break in-between.

• Flat dumbbell chest presses - 3 sets, 10-12 reps
• Seated military dumbbell presses - 2 sets, 12-15 reps
• Standing lateral raises - 2 sets, 12-15 reps
• Standing bicep curls - 3 sets, 10-12 reps
• Seated dumbbell tricep extensions - 3 sets, 12-15 reps
• Dumbbell rows - 3 sets, 10-12 reps
• Standing dumbbell shrugs - 2 sets, 8-10 reps
• Lunges - 3 sets, 10-12 reps
• Dumbbell squats - 3 sets, 10-12 reps
• One-legged calf raises - 3 sets, 8-10 reps

For the last three, you may need to use lifting straps or something similar if your hands get tired before your legs. Throwing in some abdominal crunches as a finisher isn't a bad idea either.

Again, focus on getting the form right. Run a Google search for the exercises you're not sure about, or talk to a local personal trainer.

If you've been training for a while, it's probably time to step things up a notch. Here's a two-day split printable dumbbell workout chart where you can put a little more effort into targeting each muscle group. This will probably lead to increased muscle soreness and more time needed to recover between workouts, so take this into account when making the switch. Also note that a couple non-dumbbell exercises are included; these are bodyweight-only and require no additional equipment.

• Dumbbell deadlifts - 3 sets, 8-10 reps
• Dumbbell rows - 2 sets, 8-10 reps
• Chins - 3 sets, to failure
• Dumbbell shrugs - 2 sets, 8-10 reps
• Seated bicep curls - 3 sets, 10-12 reps
• Standing hammer curls - 2 sets, 10-12 reps
• Seated wrist curls - 2 sets, 10-12 reps
• Push-ups - 3 sets, to failure
• Incline dumbbell chest presses - 3 sets, 10-12 reps
• Standing dumbbell military presses - 2 sets, 12-15 reps
• Tricep kickbacks - 3 sets, 10-12 reps

• Dumbbell squats - 3 sets, 10-12 reps
• Iron cross - 3 sets, 10-12 reps
• Rear lunges - 2 sets, 12-15 reps
• Dumbbell step ups - 2 sets, 10-12 reps
• Lunges - 3 sets, 10-12 reps
• Seated dumbbell calf raises - 3 sets, 8-10 reps
• One-legged calf raises - 3 sets, 8-10 reps
• Abdominal crunches - 3 sets, to failure
• Twisted abdominal crunches - 2 sets, to failure

For best results, try to switch things up from time to time, changing the order of exercises, replacing a couple exercises now and then, or simply cutting the weights in half for a week and doing twice as many reps. Good luck!

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