10 At-home Workouts to Build Muscle in Under 20 Minutes

7. Dumbbell Workout

Directions: Do all A exercises then all B exercises. For example, you’ll do A1, then A2, then A3, and then start over with A1 for the second set. Do the same for the B exercises.

A1. Bulgarian Split Squat
Sets: 2
Reps: 6 (each leg)

A2. Single Arm Dumbbell Floor Press
Sets: 2
Reps: 8 (each arm)
Use a neutral grip and touch the dumbbell to your armpit on each rep.

A3. Chest-supported Dumbbell Row
Sets: 2
Reps: 10
Set bench to approximately 35° angle, stand with toes on floor and body facing bench. Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover dumbbell rows.

B1. Goblet Squat
Sets: 2
Reps: 20

B2. Dumbbell Pushup
Sets: 2
Reps: AMRAP

B3. Bentover Reverse Flye
Sets: 2
Reps: 12

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