{"id":48125,"date":"2025-07-30T18:15:14","date_gmt":"2025-07-30T18:15:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/48125\/"},"modified":"2025-07-30T18:15:14","modified_gmt":"2025-07-30T18:15:14","slug":"get-stronger-in-less-time-with-just-a-pair-of-dumbbells-and-this-full-body-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/48125\/","title":{"rendered":"Get stronger in less time, with just a pair of dumbbells and this full-body workout"},"content":{"rendered":"

Improving strength and maximising muscle growth whilst spending minimal time in the gym is the goal for many lifters, and if anyone knows how to design an effective and efficient workout, it\u2019s Arnold Schwarzenegger. In his latest Pump Club Newsletter<\/a>, he shares a reciprocal supersets dumbbell<\/a> workout that not only hits all your major muscles, but also in minimal time.<\/p>\n

Reciprocal supersets<\/a> are where you complete two exercises that target opposing muscle groups, one after the other, with no rest. Not only can supersets lead to similar results to traditional lifting, but the American Council on Exercise<\/a> says that a growing body of research shows they can cut down workout time by 50%. \u201cJust make sure you can handle the pace, and choose exercises that don\u2019t compromise form under fatigue,\u201d Arnold advises. \u201cSelect weights that take you within 1\u20132 reps of failure.\u201d<\/p>\n

The workout<\/p>\n

\"Man<\/p>\n

(Image credit: Getty Images)<\/p>\n

As well as a pair of dumbbells, you\u2019ll also need a weight bench<\/a> (or at least something sturdy to lie on) for this workout. Start with superset 1; rest for 2-3 minutes after your first round, then complete it again, either one or two more times, then move on to the next superset. If you\u2019re working with heavier loads, make sure your form remains intact. \u201cIf your form breaks, reduce load or reps,\u201d says Arnold. Here\u2019s the workout:<\/p>\n

You may like<\/p>\n

Superset 1<\/p>\n

Dumbbell bench press \u2013 8 repsBent-over dumbbell row \u2013 8-12 reps<\/p>\n

Superset 2<\/p>\n

Rear-foot elevated split squat \u2013 8 reps\/legDumbbell single-leg Romanian deadlift \u2013 8-10 reps<\/p>\n

Superset 3<\/p>\n

Dumbbell biceps curls \u2013 8-10 repsDumbbell lying triceps extensions \u2013 8-10 reps<\/p>\n

If you\u2019re looking for more time-efficient, full-body workouts, then here\u2019s another one<\/a> from Arnold. This workout consists of only two compound exercises, which combine two strength training techniques: wave loading and cluster sets. If you want to ditch the dumbbells, then give his 16-minute bodyweight workout<\/a> a go; we tried it ourselves and, not only was it harder than it looked, we were highly impressed with the post-workout pump it left us.<\/p>\n

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n","protected":false},"excerpt":{"rendered":"Improving strength and maximising muscle growth whilst spending minimal time in the gym is the goal for many…\n","protected":false},"author":2,"featured_media":48126,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-48125","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/48125","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=48125"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/48125\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/48126"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=48125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=48125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=48125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}