Printable Dumbbell Workout Chart
To Customize Your Routine

With this printable dumbbell workout chart, you can customize your workout to target problem areas or create a full body program that will help with weight loss and muscle toning. 

You can build a 15-20-minute stand-alone routine that works every body part, or you can shorten the duration to include dumbbell work as an effective part of your cardio or interval training. 

There are several options depending on the weight of the dumbbells, how often you want to workout, and how much recovery time you may need. 

Using a Printable Dumbbell Workout Chart

Whether your goal is a lean toned body or adding muscle mass, these small and convenient hand weights can be highly effective.

  • Create a full-body workout by choosing 1-2 exercises for each body part to be completed in a single session.

  • Create a split workout where each session focuses on specific body parts. For example, you may work the legs, abs, and shoulders on Monday and the arms, back, and chest on Wednesday. In this case, you can either:

  1.  Choose 2-3 exercises for each area being worked and perform in a circuit. 

  2. Choose 1-2 exercises for each area being worked added to the end of a cardio session or included in an interval training program.

  3. Complete workouts with heavier weights and less repetitions.

  4. Complete workouts with moderate weights and more repetitions.

  5. Build your workout based on number of reps or time segments. For example, you can do 25 squats or repeat them for 30 seconds. 

NOTE: If you are using heavier weights be sure to give yourself at least 1-2 days rest in between sessions to avoid overworking or injuring muscles.

Dumbbell Exercises

Legs and Glutes

  • Squats  Perform a traditional squat while holding a dumbbell in each hand.

  • Bridge  Add some intensity to this basic exercise by holding a dumbbell across your abdomen.

  • Forward Lunge  Lunges alone are great for toning your legs and glutes, but holding your weights in rack position while completing this exercise will add an even greater challenge. 

    Do all your reps with one leg then switch sides or do alternating lunges, changing legs on each rep. Double up on the benefits by adding a bicep curl each time you lower into the lunge.

  • Deadlift  Deadlifts will not only challenge your legs and glutes, but will also help strengthen your lower back. Remember to perform this exercise correctly to prevent injury.

  • Seated Calf-Raises  Rest a set of dumbbells on your thighs (secured with your hands) to add some extra weight to regular seated calf raises.


  • Bicep Curls  A classic exercise for adding strength and appealing size to your arms.

  • Seated Curls  Sit on a bench or chair with your feet flat on the floor and your elbow resting on the inside of your thigh just above your knee. Curl the dumbbell toward your chest then lower toward your ankle.
  • Tricep Extension  When it comes to this exercise, it is best that you don't compromise proper form for extra weight. You want to isolate the muscle without straining your elbows or wrists.

  • Tricep Kickbacks  Place one arm and leg on a bench and lean forward until your upper body is parallel to the floor. Hold the dumbbell in the opposite hand with your elbow bent at a 90-degree angle and the weight resting against your waist. Extend your arm up behind you until it is parallel with the ground. Lower to starting position.

Shoulders and Back

  • Overhead Press  Again, focus on proper form to prevent serious injury to the neck, shoulder, or elbow
  • Bent Over Rows  Stand with feet shoulder width apart with your left foot set forward. With a dumbbell in your right hand and your left hand bracing yourself on a bench, bend at the waist until your back is between a 45 and 90-degree angle to the floor. Pull the dumbbell up to your chest area squeezing your shoulder blade together at the same time.
  • Front Lat Raises  Begin in the same position as lateral raises, but turn your palms so they are facing forward and instead of extending your arms out to the side, lift them up in front of you until they are parallel to the floor. If you cannot lift both arms at once, try raising them one at a time.

  • Upright Rows  Stand with your feet shoulder-width apart, arms hanging down in front of you. Hold a dumbbell in each hand, palms facing your thighs. Keeping your hands close to your body, lift the weights up to  neck level, bending your elbows out to the sides. Hold for 2 counts then lower to starting position.

  • Shrugs  Stand with your feet shoulder-width apart and arms straight down at your sides. Grip a dumbbell in each hand. Shrug your shoulders up, hold for 2 counts then lower.


  • Dumbbell Fly  Lie on your back on a workout bench. Grip a weight in each hand and extend your arms straight up, palms facing each other. Lower your arms, bending your elbows to a 90-degree angle, upper arms parallel to the floor. Your elbows will be pointing out to the side away from the body.

  • Chest Press  Traditionally done with a barbell, this exercise is just as effective when completed with a set of medium to heavy dumbbells.


  • Russian Twist  Give those obliques an extra challenging workout by holding a dumbbell in front of you (one hand on each end) while twisting.

  • Weighted Sit-Ups  Lie flat on your back on the floor, holding one dumbbell across your chest (one hand on each end). Engage your core and pull yourself up into a seated position, drawing your knees toward your chest. Extend back down to start. Remember to keep your head straight and lift with your abs so you don't strain or injure your neck.

  • Standing High Knee Lifts With Weights  Perform this exercise with a 3-5 pound weight in each hand. Not only will your abs get a great challenge, but your shoulders will get some work too!

  • Elevated Plank  Put two dumbbells on the floor. Grip them with both hands and extend your body into plank position. Hold for 15-60 seconds.

Traditional Plank ExerciseKyle Demonstrating the Plank

You can customize your printable dumbbell workout chart by using the exercises above or you can use one of the following sample workouts to get started. For greater intensity you can:

  •  Increase repetitions
  • Repeat the circuit multiple times
  • Increase the weight of  the dumbbell

Sample Full Body Workouts

Full Body
Dumbbell Workout #1  

Repeat each exercise for 30 seconds. This is a 5 minute circuit. Repeat the list 2-3 times as desired, resting for 30-60 seconds between each circuit.

  • Weighted Squats
  • Calf Raises
  • Bicep Curls
  • Tricep Extensions
  • Overhead Press
  • Lateral Raise
  • Lunge Rows (Right Leg Forward
  • Lunge Rows (Left Leg Forward)
  • Chest Press
  • Weighted Russian Twist

Full Body
Dumbbell Workout #2

Repeat each exercise for 30 seconds. This is a 5 minute circuit. Repeat the list 2-3 times as desired, resting for 30-60 seconds between each circuit.

  • Alternating Forward Lunge
  • Seated Bicep Curls Right Arm
  • Seated Bicep Curls Left Arm
  • Tricep Kickbacks Right Arm
  • Tricep Kickbacks Left Arm
  • Bent Over Rows Right Arm
  • Bent Over Rows Left Arm
  • Overhead Press
  • Chest Press
  • Weighted Sit-ups

Full Body Dumbbell Workout #3  

Here is a quick workout that challenges multiple muscle groups at the same time so you can work your entire body is just 4 minutes a day!

  • Alternating Forward Lunge with Bicep Curl – 30 seconds
  • Squat With Front Raises – 30 seconds
  • Lunge Rows, Right Leg Forward – 30 seconds
  • Standing High Knee Lifts with One Arm Overhead Press (Right Arm) – 30 seconds
  • Standing High Knee Lifts with One Arm Overhead Press (Left Arm) – 30 seconds
  • Lunge Rows, Left Leg Forward – 30 seconds
  • Elevated Plank – 60 seconds (or as long as you can)

Sample Split Dumbbell Workouts

Split Dumbbell
Workout #1 
Legs/Glutes, Arms, Abs

Repeat each exercise for 30 seconds. Repeat circuit as many times as desired. Each circuit is 3 minutes. 

  • Weighted Squats
  • Bicep Curls
  • Weighted Squats
  • Tricep Kickbacks
  • Weighted Squats
  • Weighted Russian Twists

Split Dumbbell 
Workout #2
Shoulders, Back, Chest

Repeat each exercise for 30 seconds. Repeat circuit as many times as desired. Each circuit is 5 minutes. 

  • Overhead Press
  • Lunge Rows (right leg forward)
  • Dumbbell Flys
  • Lunge Rows (left leg forward)
  • Dumbbell FLys
  • Shrugs
  • Upright Rows
  • Shrugs
  • Upright Rows
  • Overhead Press

Split Dumbbell 
Workout #4
Arms, Back Chest

Split Dumbbell 
Workout #4
Arms, Back, Chest

Repeat each exercise for 30 seconds. Complete the first 5 exercises twice through as a circuit, then complete second set of 5 exercises through as a circuit. This is a 10 minute workout. 

  • Alternating Forward Lunge
  • Overhead Press
  • Alternating Forward Lunge
  • Overhead Press
  • Weighted Russian Twist
  • Deadlifts
  • Lateral Raises
  • Deadlifts
  • Front Raises
  • Weighted Sit-Ups

Repeat all exercises except the elevated plank for 30 seconds. Try to hold plank position for 60 seconds.

  • Bicep Curls
  • Reverse Flys/Delt Raise
  • Tricep Kickbacks (right arm)
  • Tricep Kickbacks (left arm)
  • Elevated Plank
  • Lying Rows
  • Chest Press
  • Dumbbell Flys
  • Chest Press
  • Elevated Plank

Printable Weight Training Workouts

Fill in the form below to get a free printable dumbbell workout chart. Use the prefilled chart or customize your own circuit.  You get both charts.  We've also included a section for you to track your progress. Measure your waist, chest, hips, thighs, and arms (biceps) before your first workout and again once a week for 8 weeks or until you reach your goal. 

dumbbell exercise chart
printable dumbbell workout chart

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