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DumbBar Workout: Make Killer Gains With Dumbbell & Barbell Supersets


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May 13, 2016
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Get Shredded!
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.


  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout20-30 minutes
  • Equipment Required
    Barbell, Dumbbells
  • Target GenderMale & Female
  • Workout PDFDownload Workout

Workout Description​

Although gyms and health clubs have the newest machines that target specific areas of a muscle from a certain angle, the gold standard of training equipment is still free weights.
I am specifically talking about barbells and dumbbells.
This is a good thing for people who don’t have gym memberships and prefer to train at home because bars and dumbbells are probably all they have to use.
Whether you’re a home gym owner or a local gym member, you can always use a new challenge, and this is your next one.

The DumbBar Superset Workout Program​

There are supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells.
For those of you who are new to training and Muscle & Strength (welcome!), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise.
If you’re up for the DumbBar challenge, then sip your pre-workout, check out the supersets, and get to the weight room because it’s time to clang and bang.

Day 1: Chest​

International Chest Day is a weekly holiday for lifters around the world and it’s normally on a Monday. If you want to start your week off with a bang, give this a try. We will target all three angles here which are incline, flat, and decline. Rest for one minute between supersets.
DumbBar Chest Superset

Superset 1 - Incline
Incline Dumbbell Fly38-10
Incline Barbell Bench Press38-10
Superset 2 - Flat
Flat Dumbbell Fly310-12
Flat Barbell Bench Press310-12
Superset 3 - Decline
Decline Dumbbell Fly310-12
Decline Barbell Bench Press310-12

Day 2: Superhero Shoulders​

Many of you know that there are three heads to the shoulder muscle area, front, side, and rear. There's a DumbBar superset for each one so you can focus on each area with the same intensity. This way you not only have big shoulders but balance and symmetry as well. Rest for one minute between supersets.
Superset 1 - Front Head
Front Dumbbell Raise310
Standing Overhead Barbell Press310
Superset 2 - Side Head
Seated Lateral Raise310
Close Grip Upright Row (hands 4-6" apart)310
Superset 3 - Rear Head
Bent Over Rear Lateral Raise310
Wide Grip Upright Row (hands wider than shoulder width)310

Day 3: Awesome Arms​

Guys know that nothing beats having a sleeve stretching pump in your arms when you walk away from the weights and back into society. You can feel the heat off of the eyes of people when they see you walking around with that pump and you know they’re thinking, “Man, his arms are big.”
If you want that kind of pump that Arnold talked about on Pumping Iron, then shoot for 4 supersets of 8-10 reps per set of each exercise. If you’d rather go for a more toned look, then 4 sets of 20 reps per set is the ticket for your own gun show.
Superset 1 - Biceps
Incline Dumbbell Curl48-10
Barbell Curl48-10
Superset 2 - Triceps
Lying Dumbbell Triceps Extension48-10
Close Grip Barbell Bench Press48-10
Superset 3 - Forearms
Hammer Curl48-10
Reverse Barbell Curl48-10

Day 4: Barn Door Back​

DumbBar Back Superset

Pulling is a very important function for athletes. In fact, bodybuilding contests can be won and lost from the rear. In other words, regardless of what your physique goals are, you need a big and strong back. These supersets could be the shock you need to see new results. Rest one minute between supersets.
Superset 1 - Power and Thickness
Two Arm Dumbbell Row3-412-15
Superset 2 - Middle and Detail
Dumbbell Shrugs (Shrugs target the traps which are part of the back)3-412-15
T-Bar Row3-412-15
Superset 3 - Lower and Upper Lats
Incline Dumbbell Row3-412-15
Barbell Pullover3-412-15

Day 5: Leg Day​

Supersets aren’t just for the upper body. You can perform DumbBar supersets for your quadriceps, hamstrings, and calves as well. 3 supersets of 15-20 reps each of these will do very nicely. Since the quads and hamstrings are some of the biggest muscle groups you have, a little more rest may be needed. Take 90 seconds rest between supersets here.
Superset 1 - Quadriceps
Dumbbell Jump Squat315-20
Barbell Front Squat315-20
Superset 2 - Hamstrings
Platform Lunge with Dumbbells315-20
Stiff Legged Deadlift315-20
Superset 3 - Calves
Seated Dumbbell Calf Raise315-20
Standing Barbell Calf Raise315-20

Day 6: Awesome Abs​

What? You don’t use free weights on ab day? Well you can and you should. Resistance can benefit all muscles including the core ones. Try these two supersets out for three sets of 15 reps each with one minute rest between sets and you’ll agree that weights of iron can build abs of steel.
Superset 1 - Obliques and Upper Abs
Dumbbell Side Bend315
Decline Barbell Sit Up315
Superset 2 - Lower Abs and Entire Core
Dumbbell Hanging Knee Raise315
Barbell Ab Rollout315

An Alternative DumbBar Supersets Workout Program​

Supersets aren’t limited to exercise pairs that focus on one muscle group. Another popular way to apply them is with opposing muscle groups. For those of you that prefer this method, here are some DumbBar workouts for you.
You can also use this workout as the next step from the previous DumbBar workout. Feel free to cycle back and forth between the two for as long as you are seeing gains!

Day 1: Chest and Back​

DumbBar Chest and Back Superset

Rest one minute between supersets.
Superset 1
Incline Dumbbell Press310-12
Superset 2
Two Arm Dumbbell Row310-12
Decline Barbell Bench Press310-12
Superset 3
Flat Dumbbell Fly310-12
Bent Over Barbell Row310-12

Day 2: Quadriceps and Hamstrings​

Rest 90 seconds between supersets.

Day 3: Calves and Abs​

Ok, they're not opposing muscle groups, but you still need to train them! Take one minute rest between supersets.

Day 4: Biceps and Triceps​

Rest 45 seconds between supsersets.
DumbBar Biceps and Triceps Supserset

Superset 1
Alternate Dumbbell Curl2-38-10
Lying Barbell Tricep Extension2-38-10
Superset 2
Close Grip Dumbbell Press2-38-10
Barbell Curl2-38-10

Day 5: Shoulders​

Shoulders really don't have an opposing muscle group, so let's pair up front delts (wich are primarily emphasized when pressing) with rear delts (which help with pulling). Rest for one minute between supersets.
Superset 1
Seated Arnold Press2-310
Wide Grip Upright Row2-310
Superset 2
Rear Lateral Raise2-310
Front Barbell Raise2-310

Flip the Script!​

You might notice that all of the supersets start with the dumbbell exercise followed by the barbell exercise (thus, DumbBar). But you can start with the barbell exercise if you like, or you can use the barbell version of a listed dumbbell exercise and vice versa. Obviously this would be very long if we tried to include every combination possible. The main takeaway is that even if you only have access to dumbbells and barbells, you can still get in a very intense and productive workout.