How To Have Amazing Workouts With Only Dumbbells

Gabe Johansson
2 min readMar 1, 2023

One of the most useful pieces of gym equipment you’ll ever use is the classic dumbbell.

There’s so much you can do with a pair of 20lbs dumbbells, it’s kinda crazy to think about it.

You can do rows, curls, shoulder press, chest press, tricep extensions, squats, deadlifts, and a whole lot more.

You can train your forearms, tibialis (tibi-what?), and even your neck with just a dumbbell.

So if you don’t have a gym membership or a full home gym, no need to worry…

I got you covered.

Here’s what we’re gonna do:

Day 1: Push Day
Bench Press or Floor Press: 2 sets of AMRAP
Seated or Standing Shoulder Press: 2 sets of AMRAP
Chest Flys: 1 set of AMRAP
Overhead Tricep Extensions: 1 set of AMRAP
Standing Lateral Raises: 1 set of AMRAP

Day 2: Pull Day
Single Arm Rows: 4 sets of AMRAP
Standing Shrugs: 2 sets of AMRAP
Facepulls: 1 set of AMRAP
Supinating Bicep Curls: 1 set of AMRAP



Gabe Johansson

Man. Husband. Father. Black coffee enjoyer. On a mission to help 1000s get in shape. Get free newsletter + fat loss guide + community: