All routines

Sweat with two dumbbells

by openGym

Strength moves with short rests, so the heart rate never quite settles. Keep the weights moderate and the pace honest.

Days a week
3
Per session
35 min
Level
Beginner
Goal
Fat loss
Split
Full body
Sets a week
54
  • home
  • dumbbells
  • conditioning

The week

  1. Monday: Dumbbell circuit
  2. Tuesday: Rest
  3. Wednesday: Dumbbell circuit
  4. Thursday: Rest
  5. Friday: Dumbbell circuit
  6. Saturday: Rest
  7. Sunday: Rest

The session

Dumbbell circuit

6 exercises, 18 sets, 3 times a week
  1. Dumbbell goblet squat 3 × 15 repsrest 45 s
  2. Dumbbell bent over row 3 × 12 repsrest 45 s
  3. Dumbbell lunge 3 × 12 repsrest 45 s Each leg.
  4. Dumbbell standing overhead press 3 × 12 repsrest 45 s
  5. Dumbbell romanian deadlift 3 × 12 repsrest 45 s
  6. Burpee over the dumbbell 3 × 10 repsrest 1:00
Add Dumbbell circuit to openGym

Where the work goes

54 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Glutes22.5 sets
  • Quads18 sets
  • Hamstrings18 sets
  • Upper back13.5 sets
  • Front delts13.5 sets
  • Calves9 sets
  • Conditioning9 sets
  • Chest4.5 sets
  • Lower back4.5 sets
  • Side delts4.5 sets
  • Biceps4.5 sets
  • Triceps4.5 sets

What you need

  • Dumbbells

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

Copy to openGym