The 30-minute dumbbell workout program to build muscle

WHY IT WORKS - Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances you've developed. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Hello, six-pack!

DIRECTIONS

Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session

How to Do It: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb. That's one set.

The total-body dumbbell workout

1. FLOOR PRESS

Sets: 3 Reps: 10 Rest: As little as possible

2. BENTOVER DUMBBELL ROW

Sets: 3 Reps: 15 each side Rest: As little as possible

3. WEIGHTED SITUP

Sets: 2 Reps: 5 each side Rest: As little as possible

4. RENEGADE ROW

Sets: 3 Reps: 10 each side Rest: As little as possible

​5. GOBLET SQUAT

Sets: 3 Reps: 15 Rest: As little as possible

6. ONE-ARM OVERHEAD PRESS

Sets: 3 Reps: 15 each side Rest: As little as possible

7. SINGLE-LEG ROMANIAN DEADLIFT

Sets: 3 Reps: 8 each side Rest: As little as possible

8. DUMBBELL ONE-ARM SWING

Sets: 3 Reps: 15-20 each side Rest: As little as possible

Work up to 5 sets.