I have a pair of 20kg dumbbells. What kind of exercises should I do to gain muscle?

Having a set of heavy dumbbells is a great way to exercise in the comfort of your own home, and actually get some pretty good results. Here is a simple breakdown of what you can do for each muscle group, and structure your own training sessions based on it. This should help you gain some good traction with your muscle building goals.

Upper body:

  1. Floor bench pressing
  2. Bent over rows – single or both arms
  3. Seated shoulder press
  4. Standing shoulder press – single or both arms
  5. Biceps curls
  6. Hammer curls
  7. Overhead triceps extension with one dumbbell

Lower body

  1. Walking lunges
  2. Backward lunges
  3. Romanian deadlifts
  4. Glute bridges
  5. Goblet squats
  6. Squats with both feet together and wide apart

These are some really decent variations for you, and you can swap and change, constructing a really good circuit to increase your heart rate and really get some valuable results. Use this kind of training with a very healthy nutritional program, and you will be able to gain some good mass.

As always, it’s a good idea to get to the gym as well. I’m not really fond of building mass in a symmetrical way at home. It can be possible, but the gym has an extensive line of equipment and space, therefore, you have more tools at your disposal.

This will definitely set you on the right path, and the choice is yours when you decide you need something more. Feel free to contact me if you need further assistance. I have plenty of other blog posts on my wesbsite or join me on fb and insta social standpoints. Please feel free to upvote this answer if it has been useful in some way to you.

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