For the first day of a good home dumbbell training routine, perform three sets of eight to 10 dumbbell bench presses, followed by two sets of 10 to 12 incline dumbbell presses. Move on to two to three sets of eight to 10 one-arm dumbbell rows per arm. Follow up with one to two sets of eight to 12 one-arm side laterals, and finish with two sets of eight to 12 dumbbell alternate bicep curls.
Repeat the exercises on the second day of the routine, but lower the repetition to six to eight per move and add more weight. Change the order of the routine so incline presses come first. Instead of bicep curls, use tricep kickbacks or one-arm extensions to concentrate on the triceps.
A good home dumbbell training routine is high-intensity and between 12 to 30 minutes in length. It produces results in as little as six weeks, and workouts should be spaced out to allow for recovery time. For example, the dumbbell training routine could be performed on Monday and Thursday or Wednesday and Sunday.
In addition to the dumbbell routine, find ways to balance the workout. Concentrate on the lower body and abdominal muscles on off days in order to exercise the entire body.