Bowflex adjustable dumbbell workout plan

Not everyone has the time or finances to get to the gym. In fact, not everyone enjoys the gym experience. However, this does not mean that you have to compromise on your fitness goals. With the simple Bowflex Adjustable Dumbbell workout plan, you can achieve your desired results from the comfort of your own home. And, if you don’t have the Bowflex Adjustable Dumbbells, any set of dumbbells will do!

Table of Contents

The full-body adjustable dumbbell workout plan

Workout Day A

A1. Goblet squat, 2-4 sets x 8-15 reps, rest 0-30 seconds
A2. 3-point dumbbell row, 2-4 sets x 8-15 reps, rest 90-120 seconds
B1. Dumbbell Romanian deadlift, 2-4 sets x 8-15 reps, rest 0-30 seconds
B2. Dumbbell floor press, 2-4 sets x 8-15 reps, rest 90-120 seconds
C1. Dumbbell curl, 2-4 sets x 8-15 reps, rest 0-30 seconds
C2. Dumbbell overhead extension, 2-4 sets x 8-15 reps, rest 90-120 seconds
D. Ab exercises of choice

Workout Day B

A1. Dumbbell split squat, 2-4 sets x 8-15 reps, rest 0-30 seconds
A2. Resistance band pull down, 2-4 sets x 8-15 reps, rest 90-120 seconds
B1. Dumbbell braced rdl, 2-4 sets x 8-15 reps, rest 0-30 seconds
B2. Push-up (variations, 2-4 sets x 8-15 reps, rest 90-120 seconds
C1. Dumbbell overhead press, 2-4 sets x 8-15 reps, rest 0-30 seconds
C2. Dumbbell hammer curl, 2-4 sets x 8-15 reps, rest 90-120 seconds
D. Ab exercises of choice

Video demonstrations of each exercise

Workout Day A

A1. Bowflex adjustable dumbbell goblet squat

The Goblet Squat is a strength training exercise that targets the muscles in the legs, glutes, and core. Here’s how to perform the exercise:

Start by selecting a kettlebell or dumbbell that you can hold with both hands in front of your chest.
Stand with your feet hip-width apart, with your toes pointing slightly outwards.
Hold the weight against your chest, with your elbows tucked in close to your body.
Initiate the movement by bending your knees and lowering your hips towards the ground. Keep your back straight and your chest lifted as you descend.
Continue lowering yourself until your thighs are parallel to the ground, then pause for a moment.
Push through your heels to straighten your legs and return to the starting position.
Repeat for the desired number of repetitions.

If you can’t get your thighs parallel to the ground, work with the range of motion that you have. Also focus on slightly tracking your knees out on the way down and on the way up so that they do not drop in on you.

A2. 3-point dumbbell row

The three-point dumbbell row is a strength training exercise that targets the muscles in your back, including the lats, traps, and rhomboids.

Start by selecting two dumbbells that you can lift comfortably.
Stand with your feet hip-width apart and one hand and knee resting on a bench or other elevated surface. The hand that is not on the bench should hold a dumbbell.
Keep your back straight and bend forward at the waist, so that your torso is parallel to the ground. Your free arm should hang straight down.
Lift the dumbbell in your hand towards your ribcage, keeping your elbow close to your body. Pause briefly at the top of the movement, then lower the weight back to the starting position.
Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with the other arm.

It’s important to maintain proper form throughout the exercise to avoid injury and maximize the benefits. Keep your back straight, avoid swinging the weight, and engage your core to maintain stability.

B1. Dumbbell Romanian deadlift

The Dumbbell Romanian Deadlift (RDL) is a strength training exercise that targets the muscles in the legs, glutes, and lower back.

Start by selecting two dumbbells that you can lift comfortably.
Stand with your feet hip-width apart, with your knees slightly bent.
Hold the dumbbells in front of your thighs, with your palms facing your legs.
Initiate the movement by bending at the hips, lowering the weights towards the ground while keeping your back straight and your knees slightly bent.
Continue lowering the weights until you feel a stretch in your hamstrings. Pause for a moment, then use your hips and glutes to return to the starting position.
Repeat for the desired number of repetitions.

Keep your back straight, avoid rounding your lower back, and engage your core to maintain stability. If you have any underlying medical conditions or injuries, it’s always best to consult with a doctor or physical therapist before starting a new exercise program.

B2. Dumbbell floor press

The dumbbell floor press is a strength training exercise that targets the chest, triceps, and shoulders.

Lie on your back on a mat or an exercise bench with a pair of dumbbells in your hands, palms facing up. Your arms should be fully extended overhead, with the dumbbells touching each other directly above your chest.
Brace your core to keep your back pressed into the floor and your spine in a neutral position.
Lower the dumbbells slowly to the sides of your chest, keeping your elbows close to your body. Your upper arms should be roughly perpendicular to the floor.
Pause at the bottom of the movement, then press the dumbbells back up to the starting position, straightening your arms.
Repeat the movement for the desired number of reps

Keep your back pressed into the floor, your core braced, and your elbows close to your body throughout the entire movement. Focus on keeping the dumbbells close to the body and driving the hips back.

C1. Dumbbell curl

The dumbbell curl is an exercise that targets the biceps.

Stand with your feet hip-width apart and your knees slightly bent. Hold a pair of dumbbells at arm’s length at your sides, with your palms facing forward.
Keep your core engaged and your back straight throughout the exercise.
Without moving your upper arms, bend your elbows and curl the weights as close to your shoulders as you can.
Pause briefly at the top of the movement, then lower the weights back to the starting position.
Repeat the movement for the desired number of reps

Additionally, be sure to control the weight throughout the exercise, using slow and steady movements to engage the targeted muscles.

C2. Dumbbell overhead extension

The dumbbell overhead extension targets the triceps.

Stand with your feet hip-width apart and your knees slightly bent. Hold a pair of dumbbells overhead, with your palms facing each other.
Keep your core engaged and your back straight throughout the exercise.
Slowly lower the weights behind your head, bending at the elbows. Keep your elbows close to your ears.
Pause briefly at the bottom of the movement, then extend your arms back to the starting position.
Repeat the movement for the desired number of reps

Keep your neck and spine in a neutral position throughout the entire movement.

Workout Day B

A1. Dumbbell split squat

The dumbbell split squat is a lower-body strength training exercise that targets the legs, glutes, and hips.

Stand with your feet hip-width apart, and then step forward with one foot, placing it about two feet in front of the other.
Hold a pair of dumbbells at arm’s length at your sides, with your palms facing each other.
Keeping your back straight and your core engaged, bend both knees and lower your back knee toward the floor. Your front knee should be directly above your ankle, and your back knee should be hovering just above the floor.
Pause briefly at the bottom of the movement, then push back up to the starting position.
Repeat the movement for the desired number of reps on one leg, then switch legs and repeat on the other side.

Keep your weight balanced between both legs, your back straight, and your core engaged throughout the entire movement.

A2. Resistance band pull down

The resistance band pull-down is a strength training exercise that targets the back, shoulders, and arms. Here’s how to perform the exercise:

Fold a resistance band in half and place your arms through each end.
Keep the band around your wrists and extend your arms over your head. Maintain slight tension in the band
Slight lean back and while maintaining tension in the band begin to bring it down towards your chest.
When the band has touched the upper part of your chest begin to bring it back overhead. Again, maintains tension in the band the entire time.
Repeat the movement for the desired number of reps, typically 8-12 reps for 3-4 sets.

The key to this exercise is maintaining tension in the band the entire time you do it.

B1. Dumbbell braced single-leg Romanian deadlift (rdl)

The braced single-leg Romanian deadlift (RDL) is a strength training exercise that targets the legs, glutes, hamstrings, and lower back.

Stand on one foot, with your other foot lifted behind you. Hold one dumbbell in front of you. Place the free hand on something stable.
Keeping your core engaged and your back straight, bend forward at the hips, driving the butt backward.
As you lower your torso, extend your lifted leg behind you, keeping it straight.
Pause briefly at the bottom of the movement, then use your glutes and hamstrings to return to the starting position.
Repeat the movement for the desired number of reps on one leg.

It’s important to use proper form to avoid injury and get the most out of the exercise. Keep your back straight and your core engaged throughout the entire movement, and avoid rounding your lower back.

B2. Push-up

The push-up targets the chest, triceps, and shoulders.

Start in a plank position, with your hands placed slightly wider than shoulder-width apart on the floor. Your palms should be facing down.
Keep your body in a straight line from your head to your heels, and engage your core to maintain stability.
Lower your body by bending your elbows and lowering your chest towards the floor. Keep your elbows close to your sides and your body in a straight line.
Pause briefly at the bottom of the movement, then push back up to the starting position.
Repeat the movement for the desired number of reps.

Keep your body in a straight line and your core engaged throughout the entire movement, and avoid sagging or arching your lower back. Additionally, be sure to control the movement, using slow and steady movements to engage the target muscles. If you’re new to push-ups or have difficulty performing them, you can modify the exercise by doing push-ups on your knees instead of your toes.

C1. Dumbbell overhead press

The standing dumbbell overhead press targets the shoulders, triceps, and upper back.

Stand with your feet hip-width apart, holding a pair of dumbbells at shoulder height with your palms facing forward.
Engage your core and keep your back straight.
Without moving your upper arms, press the dumbbells overhead, extending your arms straight.
Pause briefly at the top of the movement, then lower the weights back down to the starting position.
Repeat the movement for the desired number of reps.

If you’re new to overhead pressing, it’s a good idea to start with lighter weights and gradually increase the weight as you build strength and confidence.

C2. Dumbbell hammer curl

The dumbbell hammer curl is a strength training exercise that targets the biceps.

Stand with your feet hip-width apart, holding a pair of dumbbells at arm’s length at your sides with your palms facing your thighs.
Keeping your upper arms stationary, bend your elbows and curl the weights up towards your shoulders.
Pause briefly at the top of the movement, then lower the weights back down to the starting position.
Repeat the movement for the desired number of reps.

Keep your upper arms stationary throughout the entire movement, and avoid using momentum or swinging the weights.

Why a large rep range?

You’ll notice that the rep range suggestions are from 8 to 15 reps.

I’ve done this because I don’t know what your fitness, strength, and experience levels are. Some of you may need to do fewer reps to achieve the intensity needed for strength gains. Others will need to do more. Aim to do as many reps as you can, stopping 1 rep short of complete failure.

If you can’t do 8 reps, do what you can and work up to that. If you can do more than 15 reps, I suggest getting a heavier weight. Doing high-rep work consistently can get a bit tedious.

Yes, you can get stronger and build muscle using higher rep ranges as long as the intensity is sufficient.

How to do the adjustable dumbbell workout

The weekly training schedule

3 days per week

Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Then on the following Monday, you will perform workout B

4 days per week

Monday: Workout A
Tuesday: Workout B
Thursday: Workout A
Friday: Workout B

The exact days don’t matter. Whatever works for your schedule will be fine. Try your best not to train more than 3 days in a row or the same workout back to back.

What weight do I start with?

This will get easier and easier to figure out the more experienced you become. For now, let’s use an example for figuring it out.

The chart above is called the rate of perceived exertion. It’s a great way to estimate how much weight you should be lifting.

After each set, you can use it to identify how difficult it was. If you rate anything with a 1 thru 6 it’s time to bump up the weight. Anything with a 10 and you may want to drop the weight. You’re looking for each set to feel like an 8-9.

An example when you start too light.

Your training program calls for 3 sets and 8 reps of the goblet squat. You’re not sure what weight to use so you guess and pick a 20 lbs dumbbell. On your first set, you get 12 reps and rate it a 5. This is too far too light. So you bump it up to 25 lbs and get 10 reps and rate it a 7. Still a little light. On the third set, you use 30 lbs and hit 8 reps. You would start with this next week.

An example when you start too heavy.

Your training program calls for a dumbbell overhead press. 3 sets and 10 reps. You start with 30 lbs dumbbells and get 7 reps and rate it a 6. This is too heavy. On your next set you bump it down to 25 lbs and get 8 reps and rate it a 7. Still a little too heavy. On your final set you use 20 lbs and get 11 reps. This is what you’ll start with next week.

When do I add more weight?

You will add more weight when you’re able to do all the reps for each set with the current weight you’re using. For example:

Week 1

Goblet squat, 3 sets x 8 reps with 30 lbs

Set 1 – 8 reps
Set 2 – 7 reps
Set 3 – 7 reps

Because you did not get 8 reps for each set you will stay with 30 lbs for week 2

Week 2

Goblet squat, 3 sets, 8 reps with 30 lbs.

Set 1 – 8 reps
Set 2 – 8 reps
Set 3 – 8 reps

You were able to get 8 reps with each set. Week 3 you will bump up to 35 lbs

Week 3

Goblet squat, 3 sets, 8 reps with 35 lbs.

Set 1 – 8 reps
Set 2 – 7 reps
Set 3 – 6 reps

You were not able to get 8 reps for each set. So you’ll stay with 35 lbs next week. You’ll notice that set 3 was a few reps short. This may tempt you to go back down to 30 lbs. But don’ t – this is ok. Stay with it next week.

How much do I increase the weight?

Increase by the smallest amount your gym or personal equipment allows for.

2.5 – 5 lbs for upper body exercises (i.e – single arm rows, overhead press, dumbbell curl, etc…)
5 lbs – 10 lbs for lower body exercises (i.e. – dumbbell walking lunges, leg press, deadlift)

For example, if you have 30 lbs dumbbells, 32.5 lbs dumbbells, and 35 lbs dumbbells. Increase by using the 32.5 lbs dumbbells. For a barbell lift most gyms will have 2.5 lbs plates, use these.

How to read the adjustable dumbbell workout plan

The letters (A): You’ll notice A1, A2, B1, B2, etc… This means you will be doing a set of the exercise listed for A1, resting, and then doing a set of the exercise listed for A2 and resting. This completes one set of each exercise. You’ll rest and then repeat for the total number of sets listed.
Sets: This is the number of times you will perform that specific exercise
Reps:This is the number of repetitions/times you will move the weight for each set.
The letters (B): In this example, you’ll notice the letter B. After you complete 3 sets of each exercise for letter A. You will move on to the B exercises.

The 10-minute adjustable dumbbell workout plan

The goal of the 10-minute workout is to move and work up a sweat. It’s the, “oh shit, I can’t do my entire workout today but I want to do something version.”

Set a timer for 10-minutes and complete as many rounds as possible with good form

Rest as little as possible between exercises. When the 10 minutes is up your workout is done.

Can you build muscle only using adjustable dumbbells?

Yes, you can build muscle using only adjustable dumbbells. But there are some limitations that we will get into later. Building muscle with adjustable dumbbells comes down to getting really good at the basics.

To build muscle being in a caloric surplus can help. Not needed, but it helps.
Eating enough protein to help build and repair the lean muscle you break down when resistance training (5)(6)(7)(8). I like between .7 and 1g per pound of body weight for most people. This is a starting place.
Resistance training with progressive overload to let your body know that it needs more muscle
Enough sleep and rest to allow your body to recover and repair
Managing stress

✅ To learn more: How to get started with strength training

Can I build muscle and lose fat at the same time with adjustable dumbbells?

Short answer, yes it is possible and I’ve worked with thousands of clients who have done it.

Those most likely to both build muscle and lose fat are overweight beginners to exercise. Someone that has taken a long break from consistent exercise. Someone doing illegal drugs to help enhance performance. Or a person with fantastic genetics.

For the rest of us, it’s in our best interest to choose one goal over the other. Either focus on losing body fat first, or building muscle.

✅ To learn more: How to build lean muscle

Is it ok to work out with dumbbells only?

Yes, it is perfectly fine to work out with just dumbbells.

Dumbbells provide a versatile and convenient way to strengthen and tone various muscle groups, allowing for a full-body workout. With the proper selection of exercises and weight, dumbbells can be just as effective as a more comprehensive gym setup.

However, if you have access to a variety of equipment, incorporating different types of exercises and resistance can help to provide a well-rounded workout.

How long does it take to see results with dumbbells?

The amount of time it takes to see results with dumbbells depends on several factors, including your starting fitness level, the intensity and frequency of your workouts, and your diet and nutrition.

Generally, noticeable changes in strength and muscle definition can take several weeks to several months of consistent training, while significant improvements in physical appearance can take several months to a year or more. However, every individual is different and results may vary.

✅ To learn more: How fast can I expect to lose weight?

What are some limitations of adjustable dumbbells? And how to get around some of those limitations.

Some limitations with adjustable dumbbells include:

Cost: Adjustable dumbbells can be more expensive compared to traditional fixed-weight dumbbells.
Size and weight: Adjustable dumbbells can be bulkier and heavier than traditional dumbbells, making them less convenient for storage and transportation.
Adjustment time: Adjusting the weight on adjustable dumbbells can be time-consuming and may interrupt the flow of your workout.
Weight increments: Adjustable dumbbells may not allow for precise weight adjustments, with weight increments being limited to a certain range.
Maximum weight: Adjustable dumbbells may have a maximum weight limit, which may not be sufficient for advanced weightlifters.
Durability: Adjustable dumbbells can be less durable than traditional dumbbells and may break or wear down over time, especially with frequent use.

It’s important to consider these limitations when deciding if adjustable dumbbells are the right choice for your fitness goals.

Here are some ways to work around the limitations of adjustable dumbbells:

Cost: Research different brands and models to find the most affordable option that meets your needs.
Size and weight: Look for adjustable dumbbells with a compact design that can be stored easily when not in use.
Adjustment time: Plan your workout in advance so that you can minimize the time spent adjusting the weights. You can also consider purchasing two sets of dumbbells in different weights to reduce the amount of time spent adjusting weights.
Weight increments: Choose adjustable dumbbells with smaller weight increments to achieve more precise weight adjustments.
Maximum weight: If you’re an advanced weightlifter, consider purchasing a set of traditional fixed-weight dumbbells in addition to your adjustable dumbbells to provide the necessary resistance for your workouts.
Durability: Invest in high-quality adjustable dumbbells from reputable brands and follow the manufacturer’s instructions for maintenance and storage to ensure their longevity.

By taking these steps, you can make the most of your adjustable dumbbells and overcome some of the limitations associated with them.

How long can I do this workout?

You can do it forever if you’re applying the principles of progressive overload. But I do recommend swapping some of the exercises every 6 to 8 weeks. Mostly for the sake of variety.

###

Photo by Egor Myznik on Unsplash