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Dumbbell Barbell Workout

September 27, 2021 4 min read

Lunges With Dumbbells

If you’re looking to increase strength and muscle mass, then we have the perfect workout for you. This workout consists of only dumbbell barbell exercises that can be done at home or in the gym.

If you don’t already know, a dumbbell barbell is basically a barbell that is made by connecting dumbbells together with a rod to form a barbell. The great thing is that you can do exercises with them as a barbell, or you can also pull them apart and do singledumbbell exercises with them.

For this reason, we have incorporated dumbbell barbell exercises, as well as single dumbbell exercises, to showcase the versatility of dumbbell barbells. 

This dumbbell barbell workout targets your full body and is done over a five-day split. We would recommend using an adjustablerubber coated dumbbell set for this workout.

Dumbbell Barbell Workout Split 

Monday - Lower Body 

Lunges With Dumbbells 

Lunges With Dumbbells

Stand upright with adumbbell in each hand. Take a step forward with your left foot and lower your body straight down towards the floor until the right knee is almost touching the floor.

Pause, then push up through your front leg to return to starting position.

Barbell Squat 

Place a barbell on your back, just below your shoulders, holding each side.

Stand with your feet just wider than hip-width and toes pointed slightly out. Brace your core and hinge backwards to go down into a squat. Pause at the bottom and push through your heels to return to the starting position.

Adductor Squats With Dumbbell

Hold one dumbbell in both hands. Stand with your feet very wide apart and toes pointing outwards. 

Lower your body down into a squat and push up through your heels to return to starting position.

Calf Raises With Barbell

Place a barbell on your upper back just below your shoulders. Raise onto your toes, pause slightly, and then lower your heels back down to the floor.

Tuesday - Rest

Wednesday - Upper Body

Barbell Shoulder Press

dumbbell and barbell home workout

Stand with feet hip-width apart and a barbell at chest level. Slowly push the barbell upwards above you until your arms are straight.

Slowly lower down to the starting position.

Seated Lateral Raise

This is aseated dumbbell exercise. Sit on a bench with a dumbbell in each hand and arms straight against your sides. Lift both arms simultaneously until they are parallel to the floor. 

Lower them down slowly.

Incline Chest Press

Adjust the bench to a 45-degree angle. Lay back and hold a barbell with an overhand grip. Push the bar straight above your chest by extending your arms straight.

Lower the bar down slowly.

Single-Arm Dumbbell Row

To begin thissingle-arm dumbbell exercise, bend over and place your knee and hand on a bench. 

Your back should be straight and the arm holding the dumbbell hanging straight down.

Pull the elbow up towards the ceiling, pause, and slowly lower down again.

Barbell Bicep Curl 

Stand with your feet hip-width apart and a barbell in your hands with an underhand grip.

Bend your elbows to bring the barbell towards your chest, and slowly lower it down again. Make sure your elbows are next to your sides at all times.

Thursday - Rest

Friday - Cardio & Core

dumbbell and barbell workout

Today is focused more on core andcardio with dumbbells and involvesdumbbell exercises with an exercise ball


Sit on an exercise ball, hold a light dumbbell in each hand. Bounce up and down on the ball and simultaneously punch forward for 30 seconds without stopping.

Exercise Ball Squat And Bicep Curl 

Place an exercise ball against a wall and lean against the ball. Holding dumbbells in your hands, squat down by rolling the ball down the wall. Pause at the bottom, do a bicep curl, and stand up.

Exercise Ball Jogging 

Sit upright on a ball with dumbbells in your hands. Jog on the spot by lifting your knees up and down, and swinging your arms in a running motion.

Knee Tuck 

Start in a high plank position with hands on the ground and feet on an exercise ball. Curl the ball in towards you by bringing your knees towards your chest. Slowly straighten them again. 

More Information About This Dumbbell Barbell Workout 

This is more of an intermediate to advanced workout but can be adjusted to be a barbell anddumbbell workout for beginners if you would like it to. 

Although there is a stigma around women using weights, this workout can also be afull-body dumbbell workout for women. We would just recommend that you do theexercises with light dumbbells if you are a woman, and try not to overload on the weights. 

You could also consider adjusting some of theseated dumbbell exercises for seniors to do. Make sure the weights are light enough and they are seated on a stable surface with back support.

Lastly, this workout can be used asdumbbell exercises for cyclists, as strength training is very beneficial for competitive cycling.

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