DumbBar Workout: Make Killer Gains With Dumbbell & Barbell Supersets

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

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

Exercise Sets Reps
Superset 1 - Incline
Incline Dumbbell Fly 3 8-10
Incline Barbell Bench Press 3 8-10
Superset 2 - Flat
Flat Dumbbell Fly 3 10-12
Flat Barbell Bench Press 3 10-12
Superset 3 - Decline
Decline Dumbbell Fly 3 10-12
Decline Barbell Bench Press 3 10-12

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.

Exercise Sets Reps
Superset 1 - Front Head
Front Dumbbell Raise 3 10
Standing Overhead Barbell Press 3 10
Superset 2 - Side Head
Seated Lateral Raise 3 10
Close Grip Upright Row (hands 4-6" apart) 3 10
Superset 3 - Rear Head
Bent Over Rear Lateral Raise 3 10
Wide Grip Upright Row (hands wider than shoulder width) 3 10

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.

Exercise Sets Reps
Superset 1 - Biceps
Incline Dumbbell Curl 4 8-10
Barbell Curl 4 8-10
Superset 2 - Triceps
Lying Dumbbell Triceps Extension 4 8-10
Close Grip Barbell Bench Press 4 8-10
Superset 3 - Forearms
Hammer Curl 4 8-10
Reverse Barbell Curl 4 8-10

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.

Exercise Sets Reps
Superset 1 - Power and Thickness
Two Arm Dumbbell Row 3-4 12-15
Deadlift 3-4 12-15
Superset 2 - Middle and Detail
Dumbbell Shrugs (Shrugs target the traps which are part of the back) 3-4 12-15
T-Bar Row 3-4 12-15
Superset 3 - Lower and Upper Lats
Incline Dumbbell Row 3-4 12-15
Barbell Pullover 3-4 12-15

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.

Exercise Sets Reps
Superset 1 - Quadriceps
Dumbbell Jump Squat 3 15-20
Barbell Front Squat 3 15-20
Superset 2 - Hamstrings
Platform Lunge with Dumbbells 3 15-20
Stiff Legged Deadlift 3 15-20
Superset 3 - Calves
Seated Dumbbell Calf Raise 3 15-20
Standing Barbell Calf Raise 3 15-20

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.

Exercise Sets Reps
Superset 1 - Obliques and Upper Abs
Dumbbell Side Bend 3 15
Decline Barbell Sit Up 3 15
Superset 2 - Lower Abs and Entire Core
Dumbbell Hanging Knee Raise 3 15
Barbell Ab Rollout 3 15

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.

Exercise Sets Reps
Superset 1
Incline Dumbbell Press 3 10-12
Deadlift 3 10-12
Superset 2
Two Arm Dumbbell Row 3 10-12
Decline Barbell Bench Press 3 10-12
Superset 3
Flat Dumbbell Fly 3 10-12
Bent Over Barbell Row 3 10-12

Day 2: Quadriceps and Hamstrings

Rest 90 seconds between supersets.

Exercise Sets Reps
Superset 1
Dumbbell Stiff Legged Deadlift 3 15
Barbell Squat 3 15
Superset 2
Walking Dumbbell Lunge 3 15
Good Mornings 3 15

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.

Exercise Sets Reps
Superset 1
Seated Dumbbell Calf Raise 3 20
Barbell Rollout 3 20
Superset 2
Dumbbell Side Bends 3 20
Standing Barbell Calf Raise 3 20

Day 4: Biceps and Triceps

Rest 45 seconds between supsersets.

DumbBar Biceps and Triceps Supserset

Exercise Sets Reps
Superset 1
Alternate Dumbbell Curl 2-3 8-10
Lying Barbell Tricep Extension 2-3 8-10
Superset 2
Close Grip Dumbbell Press 2-3 8-10
Barbell Curl 2-3 8-10

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.

Exercise Sets Reps
Superset 1
Seated Arnold Press 2-3 10
Wide Grip Upright Row 2-3 10
Superset 2
Rear Lateral Raise 2-3 10
Front Barbell Raise 2-3 10

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.

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