The Best 2 Day Full Body Dumbbell Workout For Mass (Top Exercises)

The best 2 day full body dumbbell workout for mass

For a workout to be called the best at adding muscle mass, first and foremost, it has to be progressive. That’s accomplished with this workout is by hitting or exceeding your target number of repetitions for each exercise over 4 sets, and once you can hit this same target in 3 sets, it’s time to increase the weight. More on this in a bit, but first, let’s get into the workout.

It’s an A, B workout which gives you more variety and can be programmed in several different ways. If you only have 2 days a week to train, you’ll do each workout once during the week.

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If you’re training 3 days a week, you alternate them, so one week, you would do 2 A workouts with a B in the middle and the next, you would have 2 B’s with an A in the middle.

The final way to train is every other day, which will have you completing 7 workouts in two weeks. The maximum number of workouts you can do and still recover from, adding 2 more workouts every 4 weeks than if you trained 3 times a week.

I’m starting both days with legs working them when we have to most energy. For workout A, I’m using a heel elevated goblet squat, and in workout B, we have Bulgarian split squats.

The reason I went with heel elevated is it increases our squat depth allowing us to work our quads in a fuller range of motion and target them where they are weakest.

If you have trouble getting the dumbbell into position for a goblet squat, try setting it on top of a bench, then squat down and grab it. This works even better if you can set in on something slightly higher.

With the Bulgarian split squat, if you're having trouble with balance, start doing them with your rear foot on something lower than a bench and keep your legs torso width apart. Once you're used to doing them this way, you can move your foot to bench height.

Next, We have a back exercise on both days. I chose decline dumbbell pullovers because the decline position increases the range of motion, and I love the stretch I get in my lats in the bottom position.

For the B workout, we have chest-supported neutral grip rows. We’re going to come back to this one when we talk about lateral delts.

After our back, we have hamstrings with kickstand RDL’s and decline hamstring curls. The decline increases the range of motion for the hamstrings over using a flat bench.

The biggest challenge with dumbbell hamstring curls is getting the dumbbell in position. I start with the dumbbell at the base of the bench and wrap each foot around the dumbbell crossing my toes to secure it. Then lay on the bench and begin my repetitions.

Kickstand Romanian Deadlifts are a unilateral exercise that’s a better muscle builder than a single leg RDL because it’s more stable, allowing you to use a heavier weight.

Chest is next with flat bench and reverse grip bench press. I’ve talked about these exercises quite a bit, so I’m not going to go over them again other than EMG studies have found the reverse grip bench activates the upper chest 25 to 30% more than the lower chest, which is why I chose it.

Next, we have another exercise I’m using because of an EMG study. According to the results of an American Council on exercise study, the 45-degree incline row was the best for our lateral delts and the second-best for our rear delts.

It’s done with our elbows out and away from our body. Unlike the neutral grip, chest supported rows which has our elbow tucked close to our body.

This isn’t the only difference, as the bench should be set to 30 degrees for the neutral grip rows.

It’s a great exercise that focuses on your back, including lats, traps, and rhomboids.
Because you’re lying on the bench, you can’t cheat the movement, and it takes the strain off your low back and hamstrings.

https://www.acefitness.org/education-and-resources/professional/prosource/september-2014/4972/dynamite-delts-ace-research-identifies-top-shoulder-exercises/
https://pubmed.ncbi.nlm.nih.gov/16095407/
https://www.strongerbyscience.com/how-to-bench/#What_about_the_reverse-grip_bench_press