DumbBar Workout: Make Killer Gains With Dumbbell & Barbell Supersets

Roger “Rock” Lockridge
Written By: Roger “Rock” Lockridge
September 4th, 2015
Updated: June 13th, 2020
245.4K Reads
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.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout20-30 minutes
  • Equipment Required
    Barbell, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download 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

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.

Posted on: Wed, 03/01/2023 - 09:56

Any specific protein supplmentment you suggest with this workout? I know you will say it depends on what you eat, but any you recommend?

M&S Team Badge
Posted on: Sat, 03/11/2023 - 20:00

Actually, Bob, not what I would answer. It depends on what your goal is. If you want to lose fat, go with any type of whey isolate. If size if the goal, then a whey isolate or whey concentrate would serve you well. There are others such as soy, beef, and pea protein, but I think whey is your best bet.

As for brands, I can't mention one specifically, but all the brands available on M&S are there for a reason, they are quality. Can't go wrong.

Posted on: Thu, 09/02/2021 - 00:29

Hello i have a question, so it says 3 sets, do I take a minute break between each set? also After every superset, like it says superset 1 superset 2...do i take a break between each and if so how long?

M&S Team Badge
Posted on: Tue, 09/07/2021 - 21:26

Hi, Roms. Perform Exercise 1 and Exercise 2 back-to-back, and then take your rest. Repeat this pattern with both exercises until you complete three sets of each. Then move on to the next pair of exercises.

Posted on: Fri, 04/30/2021 - 05:40

This workout has been great! I am nearing the end of 8 weeks now and struggling to see where to go from here, should I keep going increasing weight/reps or should I be looking to switch to another program? If the latter please could you suggest a program that would be a good next step? Thanks.

M&S Team Badge
Posted on: Fri, 04/30/2021 - 09:38

Hey Oli - If you're enjoying this program and still seeing progress, you can continue with this program after the 8 weeks are finished. If you're wanting to switch up your routine, check out this program: https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-worko...

Posted on: Wed, 02/17/2021 - 20:36

Great workout guide! I would like to implement Pull Ups into the workout. Where would you recommend I add it/substitute for?

Thanks a lot !

M&S Team Badge
Posted on: Fri, 02/19/2021 - 11:18

Hey Salvador - you can replace the two arm dumbbell row in Day 4: Barn Door Back and Day 1: Chest and Back with pullups.

Posted on: Thu, 08/27/2020 - 04:59

Can we treat it as it’s a full body workout ?
Thanks ;]

M&S Team Badge
Posted on: Wed, 09/23/2020 - 08:48

Hi Casp - are you looking to combine all the days into one full-body workout? If so, I'd recommend taking a look at some of our other full body programs: https://www.muscleandstrength.com/workouts/full-body

Posted on: Mon, 03/16/2020 - 08:16

Is it ok to do the barbell set before the dumbbell set? I’m lifting at home with no spotter other than the detachable bars on rack. I can lift heavier doing the barbell set first and the dumbbells second. Much safer if I get to failure with the dumbbells.

Hitesh Khanna
Posted on: Sun, 10/13/2019 - 20:22

Is the workout 1 better than the workout 2. It seems to have more volume.

Hitesh Khanna
Posted on: Mon, 10/14/2019 - 22:44

Please answer fast!

Posted on: Sat, 08/03/2019 - 09:42

can you add pdf format of this program

M&S Team Badge
Posted on: Mon, 08/05/2019 - 15:37

Hi Musa,

I'll get our team on it.

Posted on: Mon, 08/27/2018 - 20:58

can the days be combined to make it a 3 day per week routine?

also, what can i put in place of the t-bar row?

Bill bon
Posted on: Sat, 04/14/2018 - 14:39

On the back day you suggest the t bar roll but link to a bar bell row. Which to do suggest?

M&S Team Badge
Posted on: Mon, 04/16/2018 - 09:27

Hi Bill,

Oops! That link has been corrected. Thank you for pointing it out!

Samuel Guinta
Posted on: Wed, 03/07/2018 - 21:58

What’s the reasoning behind 4 sets on arms and shoulders;

M&S Team Badge
Posted on: Thu, 03/08/2018 - 09:05

Hi Samuel,

To increase the volume and promote muscle damage.

Hope this helps!

Posted on: Mon, 02/12/2018 - 04:00

Hi Roger, thanks for this wonderful program. I need an advice: my legs (specially quads and glutes) tend to accumulate mass easily. If I skip leg exercises - fats accumulate - else, if I perform the leg exercises - muscular volume increases. Want to have a thinner lower body - please advise if I should do cardio exercises on leg day instead. Thanks.

M&S Team Badge
Posted on: Mon, 02/12/2018 - 08:46

Hi Vito,

Muscular size and leg size is going to be heavily determined by genetics. That being said, from a general health and functionality stand point, you should be doing both: training legs and cardio.

Hope this helps!

Posted on: Mon, 02/12/2018 - 10:10

Hi Josh,

Thanks much for the reply. Seems like due to my genetics my lower body is heavy. Would I be able to achieve thinner quads following any training program - that would be of great help to me. Thanks.

Joseph Niblett
Posted on: Sat, 02/10/2018 - 05:59

What this workout be more effective than a push pull legs. ( I am 14 )

M&S Team Badge
Posted on: Mon, 02/12/2018 - 08:45

Hi Joseph,

I'd personally recommend a full body, upper/lower, or push/pull/leg split for most lifters.

That being said, at 14 really hammer down form for the next couple of years and don't worry about lifting (heavy) weight.

Hope this helps!

Posted on: Mon, 01/22/2018 - 14:01

During Supersets, should you rest once you are done with all sets of the workout? For example, on the first day, should you rest after doing one set for the Incline Fly and press or should you rest after doing all 3 sets of both exercises before you head to the flat part of the workwork.

M&S Team Badge
Posted on: Mon, 01/22/2018 - 15:51

Hi Sam,

Rest after each superset performed and while setting up for the next superset.

Hope this helps!

Posted on: Wed, 12/13/2017 - 22:23

Im 5'9 and 65kg is this program is good for me to gain muscle also to build body shape ??

M&S Team Badge
Posted on: Thu, 12/14/2017 - 08:43

Hi Keiser,

Yes, this program can help you build muscle and get in shape.

Hope this helps!

Posted on: Thu, 12/14/2017 - 08:53

What weight should I do every set?? Same weight or I should add every set ?

M&S Team Badge
Posted on: Fri, 12/15/2017 - 09:07

The weight you use and how you progress is going to be based on your own individual capabilities.

Personally, I'd use the same weight for each set and try to increase the weight I use weekly or biweekly.

Hope this helps!

Posted on: Mon, 01/09/2017 - 11:55

I understand that the rest between supersets is 1 minute, but, what is the recommended rest between sets?

Posted on: Sat, 04/01/2017 - 15:21

Superset means there is no rest in between set.

Posted on: Tue, 06/07/2016 - 15:59

I see other's asked this already but is this all supposed to be broken up by day? Or is this all in one day?

Can this be combined so that you do Chest and Shoulders one day, then Arms and Legs the next? What do you suggest? I have a hard time figuring out how many days to let each muscle group rest, and which muscle groups should be combined.

Posted on: Sun, 09/04/2016 - 21:33

Each section is a different day.

Posted on: Sun, 03/20/2016 - 22:21

I am new to this and need to get back in shape and loose about 15 lbs. How do you recommend breaking this routine up or is everything done everyday. What do you suggest for weight loss or will this and treadmill take care of loosing the gut.
Thanks Mike

Posted on: Sat, 01/16/2016 - 11:06

hi roger, can i incorporate this workout into a four day split? chest/tri= back/bi= legs=shoulders

Posted on: Tue, 10/27/2015 - 18:58

do I do chest and shoulder on separate days? ex chest on Monday and shoulder on Tuesday and so on.

Bryan Esquilklo
Posted on: Tue, 09/29/2015 - 21:38

Is this all need to be done in one day and will repeat 1 day after another or just 1 program everyday?

Posted on: Sun, 09/04/2016 - 21:35

It's meant to be broken up over several days, each section is a different day.

Posted on: Mon, 09/07/2015 - 01:05

Hi Roger,
How much weight should I be aiming to lift for each exercise? Thanks

Herb Zitlow
Posted on: Tue, 09/08/2015 - 12:06

All of it!