Bowflex dumbbell workout

Try This Bowflex Dumbbell Workout Plan To Build Muscle, Burn Fat, And Get Ripped!

Are you looking for inspiration on how to use your Bowflex dumbbells? Maybe you’re wondering what these weights can actually be used for? If so, then look no further. This post shares a dumbbell workout (2 actually!) you can do with the Bowflex SelectTech 552 and 1090.

The Bowflex dumbells can be used to build muscle, burn fat, and get ripped. Gaining muscle is best achieved through heavy compound lifting. Burning fat can be achieved by performing compound and isolation-type movements using a moderate weight. A good nutrition plan is essential to reach both goals.

I used the Bowflex dumbbells to great effect in my home workouts.

Below, I’ll explain exactly how you can do the same too!

Let’s jump straight in.

How I used Bowflex SelectTech 552 dumbbell workouts to build muscle, burn fat, and get ripped.

Recommended Gear For This Bowflex Dumbbell Workout

This workout plan has been designed around the Bowflex dumbbells.

Here’s what you’ll need:

My Bowflex SelectTech 552 adjustable dumbbells.
I use the Bowflex SelectTech 552 dumbbells for this workout plan. You can click on the photo to see the customer reviews!
My Flybird adjustable weight bench.
You can click on the photo to find the customer reviews.
My Undersun resistance bands.
You can click on the photo to find the customer reviews.
  • Resistance bands. Again this is entirely up to you! Dumbbells have a limited weight capacity and this means you’ll likely outgrow them for lower body exercises like the squat. Bands provide a cost-effective way to add resistance to your Bowflex dumbbell leg workouts. I use and recommend the Undersun bands (you can get the cheapest price here).

Don’t currently own a pair of Bowflex dumbbells but are interested? You can check out my other post to find out if Bowflex dumbbells are worth it!

Two Bowflex Dumbbell Workouts You Can Try At Home

Now, here are two home workouts you can do with your Bowflex dumbbells.

Both workouts include similar exercises that target your entire body.

But they differ in their training split (i.e. how you include different exercises and rest days throughout the training week):

Differences between muscle group and full body splits.
  • 6-day muscle group split. Here, you train each major muscle group (chest, shoulders, back, arms, abs, and legs) twice per week. Each training day focuses on two muscle groups at a time. This type of training plan involves more workouts per week, but it’s great for maximizing muscle gains.
  • 3-day full-body split. Here, you work each muscle group 3 times per week. Each training day targets all your muscle groups. This type of training plan invovles less workouts per week and is great for beginners to start toning and/or losing weight. But it’s not as effective as a muscle group split for muscle-building purposes.

Important note: do one split or the other. NOT both (that’s a surefire way to overtrain and injure yourself)!

6-Day Bowflex Dumbbell Workout Using A Muscle Group Split

The 6-day Bowflex dumbbell workout is great for building max muscle.

Each workout takes around 30-75 minutes to complete (depending on how long you rest in between exercises).

You focus on 2 different muscle groups (or 3 if you include abs) each day and have a single rest day during the week.

The aim is to maximize training volume by doing high-frequency workouts to promote muscle gains.

Here’s an overview of this workout:

Training DayWorkout
1Chest and triceps (with abs)
2Back and biceps
3Shoulders and legs (with abs)
4Chest and triceps
5Back and biceps (with abs)
6Shoulders and legs
7Rest

Day 1: Chest and triceps (with abs).

Bowflex ExerciseSetsRepsWeight
Flat bench press48~80% of 1RM
Incline bench press48~80% of 1RM
Incline chest Fly412~65% of 1RM
Overhead tricep extension412~65% of 1RM
Dumbbell sit-ups412~65% of 1RM

Day 2: back and biceps.

Bowflex ExerciseSetsRepsWeight
Bent-over dumbbell row48~80% of 1RM
Incline dumbbell row48~80% of 1RM
Reverse delt fly412~65% of 1RM
Bicep curl412~65% of 1RM

Day 3: shoulders and legs (with abs).

Bowflex ExerciseSetsRepsWeight
Shoulder press48~80% of 1RM
Lateral raise412~65% of 1RM
Goblet Squat48~80% of 1RM
Deadlift with dumbbells48~80% of 1RM
Lying leg raise412~65% of 1RM

Day 4: chest and triceps.

Bowflex ExerciseSetsRepsWeight
Flat bench press48~80% of 1RM
Incline bench press48~80% of 1RM
Flat chest fly412~65% of 1RM
Overhead tricep extension412~65% of 1RM

Day 5: back and biceps (with abs).

Bowflex ExerciseSetsRepsWeight
Bent-over dumbbell row48~80% of 1RM
Incline dumbbell row48~80% of 1RM
Reverse dumbbell fly412~65% of 1RM
Bicep curl412~65% of 1RM
Dumbbell sit-ups412~65% of 1RM

Day 6: shoulders and legs.

Bowflex ExerciseSetsRepsWeight
Shoulder press48~80% of 1RM
Lateral raise412~65% of 1RM
Goblet Squat48~80% of 1RM
Bulgarian split squat48~80% of 1RM

Don’t yet have a pair of Bowflex dumbbells? You can check out my other post for a hands-on Bowflex 552 review!

3-Day Bowflex Dumbbell Workout Using A Full Body Split

The 3-day Bowflex dumbbell workout is great for beginners to start building muscle, tone, burn fat, and get ripped.

Each workout takes around 60-90 minutes to complete. Longer rest times result in longer workouts.

You work on all the major muscle groups on each training day and have at least 1 to 2 full days of rest between workouts.

The aim is to promote muscle gains and a calorie-burning effect without overexerting a beginner.

Here’s an overview of this workout:

Training DayWorkout
1Whole-body
2Rest
3Whole-body
4Rest
5Whole-body
6Rest
7Rest

Day 1: whole-body.

Bowflex ExerciseSetsRepsWeight
Flat bench press48~80% of 1RM
Bent-over row48~80% of 1RM
Shoulder press 48~80% of 1RM
Dumbbell sit-ups412~65% of 1RM
Goblet Squat410~75% of 1RM
Bicep curl412~65% of 1RM

Day 3: whole-body.

Bowflex ExerciseSetsRepsWeight
Incline bench press48~80% of 1RM
Bent-over row48~80% of 1RM
Shoulder press48~80% of 1RM
Lying leg raise412~65% of 1RM
Deadlift with dumbbells410~75% of 1RM
Overhead tricep extension412~65% of 1RM

Day 5: whole-body.

Bowflex ExerciseSetsRepsWeight
Flat bench press48~80% of 1RM
Bent-over row48~80% of 1RM
Shoulder press48~80% of 1RM
Dumbbell sit-ups412~65% of 1RM
Bulgarian split squat410~75% of 1RM

Don’t yet own the SelectTech 552 or 1090? You might be interested in my other post to see the Bowflex dumbbell instructions and how they work!

Why This Bowflex Dumbbell Workout Plan Works

Both workout plans are suitable for beginners.

The muscle group split is more appropriate for beginners-intermediates who are looking to gain a lot of noticeable muscle. This should result in a sleeve-busting physique.

The full-body split is more appropriate for absolute novices and casual beginners looking to build some muscle and burn fat along the way. The result should be a leaner and more toned physique.

Bowflex dumbbells can be used to build muscle, burn fat, and get you ripped.

Both splits have been designed to include all the sets, reps, weight, and rest days required to build muscle and lose fat, without pushing yourself to injury.

Simply choose one of the two workouts according to your interests (as described in the previous section).

Regardless of which split you choose, however, it’s important to progressive overload.

Regular overloading keeps your muscles challenged and forces them to adapt.

And this means each workout returns the same benefits as you become increasingly fitter and stronger.

Increasing dumbbell weight is the most common way to progressive overload.

But you can also increase reps and training days.

If you’re completely new to lifting weights, you might want to check out my other article on how heavy your dumbbells should be!

How To Perform The Bowflex Dumbbell Exercises

The exercises have been cherry-picked (my favorites) from the Bowflex workout poster and app.

Here’s a crash course on how to perform each of the Bowflex dumbbell exercises in this workout plan and the benefits of each movement:

Bench press

How to do the bench press using Bowflex dumbbells in a workout.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: compound
  • Muscles worked: pectorals, triceps, anterior deltoids.
  • Recommended beginners weight: 25lbs/10lbs (men/women, per dumbbell).

How To Do It:

  1. Lay on a bench and hold a pair of Bowflex dumbbells at chest-level.
  2. Dumbbells should be just wider than shoulder-width apart
  3. Push the dumbbells upwards and slightly backwards towards the head.
  4. Slowly lower the dumbbells back to the starting postion.

What It’s Good For:

The bench press is an excellent upper body exercise you can do with the Bowflex dumbbells. It works multiple muscles in a single movement, giving you more bang for your buck compared to isolation-type moves like the chest fly.

Top Tip:

Include flat and incline bench press variations in your Bowflex dumbbell workout to build a voluptuous and defined chest.

Some beginners prefer starting with push-ups before moving onto the bench press.

But first, you should read my other article to learn why you shouldn’t do pushups with Bowflex dumbbells.

Chest Fly

How to do chest flyes with Bowflex dumbbells.
You can click on the photo to find the cheapest Flybird bench price!
  • Movement type: isolation.
  • Muscles worked: pectorals.
  • Recommended beginners weight: 7.5lbs/5lbs (men/women, per dumbbell).

How To Do It:

  1. Lay on weight bench and hold a pair of Bowflex dumbbells out.
  2. Keep a slight bend in your elbows.
  3. Bring both dumbbells together in an upward arcing motion.
  4. Slowly return both dumbbelsl to the starting position.

What It’s Good For:

The chest fly works smaller muscles and burns fewer calories than the bench press. But it’s good for specifically targeting the chest. Do more flyes to increase definition in the pectoral cleft!

Top Tip:

If you don’t have a bench, this exercise (and the bench press) can also be done lying flat on the floor. If you have the Flybird bench (you can get the cheapest price here), you can include flat and incline variations to hit the mid and upper chest regions respectively.

Tricep Extension

How to do overhead tricep extensions  using Bowflex dumbbells.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: isolation
  • Muscles worked: triceps.
  • Recommended beginners weight: 7.5lbs/5lbs (men/women, per dumbbell).

How To Do It:

  1. Hold a single dumbbell in one hand and raise it above your head.
  2. Slowly lower the dumbbell towards the head by flexing at the elbows.
  3. Stop when the Bowflex end cap reaches your neck.
  4. Slowly extend your forearms to bring the dumbbell back up.

What It’s Good For:

The triceps make up two-thirds of your arm. So this is an awesome exercise for toning the arms. I used this movement to great effect for building a defined “tricep cleft” (the v-shaped line running across the rear of your upper arm.

Top Tip:

Your elbows should be pointing slightly outwards and not directly forward. You’ll feel this increases overall tricep activation.

Dumbbell Row

How to do bent over rows with Bowflex dumbbells in a workout.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: compound.
  • Muscles worked: trapezius, latissimus dorsi, rhomboids, posterior deltoids, biceps.
  • Recommended beginners weight: 20lbs/10lbs (men/women, per dumbbell).

How To Do It:

  1. Stand with your feet at shoulder-width distance apart with your back at a 45° to the floor.
  2. Hold a pair of Bowflex dumbbells in front of your chest at arms length.
  3. Pull the dumbbells up and towards the naval.
  4. Slowly return the dumbbells to the starting position.

What It’s Good For:

All types of rowing movements work all of the muscles in the back. You’ll also get some biceps stimulation as well. Being a compound-type movement, it’s great for building a broader back as well as burning calories.

Top Tip:

Try different variations of the row:

  • Bent-over row.
  • One-arm row.
  • Close-grip row.
  • Wide-grip row.
  • Hammer row.

These exercises can all be performed with the Bowflex dumbbells and target different regions of the back and biceps to different degrees.

Reverse Dumbbell Fly

How to do  reverse flyes with Bowflex  552 dumbbells.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: isolation.
  • Muscles worked: trapezius, rhomboids, lassimus dorsi, posterior deltoids.
  • Recommended beginners weight: 5lbs/5lbs (men/women, per dumbbell).

How To Do It:

  1. Stand with feet shoulder-width apart, back almost parallel to the ground, and hold a pair of Bowflex dumbbells beneath the chest.
  2. Keep a slight bend in both elbows.
  3. Contract the shoulder blades and arc the arms up to raise the dumbbells.
  4. Slowly return the dumbbelsl back to the starting position.

What It’s Good For:

Where the row is great for building general muscle mass in the back, the reverse fly is good for maximizing tone and definition. You know those little bumps and dimples on a well-defined back? Reverse flyes can help you get those!

Top Tip:

This is a difficult movement. Practice with the lower weight settings on your Bowflex dumbbells before increasing the weight by 2.5lbs when you become stronger.

Reverse Delt Fly

How to do rear delt flyes using Bowflex 552 dumbbells.
You can click on the photo to find the cheapest Flybird bench price!
  • Movement type: isolation.
  • Muscles worked: posterior deltoids, trapezius, rhomboids.
  • Recommended beginners weight: 5lbs/5lbs (men/women, per dumbbell).

How To Do It:

  1. Stand with your feet at a shoulder-width distance apart and bend forward slightly so your back is around 45° from the ground.
  2. Hold a pair of Bowflex dumbbells beneath your chest with a slight bend in the elbows.
  3. Bring the dumbbells up by arcing your arms upwards and backwards.
  4. Slowly return the dumbbells to the starting position.

What It’s Good For:

This is a similar movement to the reverse dumbbell fly (see above). But the 45° angle shifts emphasis to the rear deltoids (back of the shoulders). This muscle contributes to an athletic-looking v-shaped back when viewed from behind. And the rear delt fly is perfect for training this muscle!

Top Tip:

Bend your knees slightly to make the exercise easier to perform. Otherwise, it can be hard to maintain the forward bend that puts your back at a 45° angle to the floor. This tip also works for the reverse dumbbell fly. You can also rest your chest on an inclined bench like Flybird (link for the cheapest price) to prevent cheating and give your posterior delts a real workout!

Bicep Curl

How to do bicep curls with Bowflex 552 dumbbells in a workout.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: Isolation.
  • Muscles worked: biceps brachii, brachioradiallis.
  • Recommended beginners weight: 7.5lbs/5lbs (men/women, per dumbbell).

How To Do It:

  1. Stand or sit on a bench holding a pair of Bowflex dumbbells in each hand using a neutral grip (palms facing each other).
  2. Curl the dumbbells up towards the shoulder by flexing at the elbow.
  3. Stop when the dumbbell touches the front shoulder.
  4. Slowly lower the dumbbell back to the starting postion.

What It’s Good For:

The dumbbell curl is excellent for both building bicep size and increased definition. Combine curls with rows to build sleeve-busting biceps!

Top Tip:

The biceps actually further comprise the long head, short head, and brachialis.

Use different dumbbell curl variations to target all of these biceps regions:

  • Traditional bicep curl.
  • Hammer curl.
  • Reverse curl.
  • Curl with wrist supination.
  • Incline curl on a weight bench.

The incline curl is extremely effective for building huge biceps because it puts your biceps in a deficit position even before it’s started contracting.

If this is an exercise you know you’ll be focusing heavily on, you may want to check out my comparison review to find out why the PowerBlock dumbbells may be better.

Shoulder Press

How to overhead shoulder press with Bowflex 552 dumbbells in a workout.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: compound.
  • Muscles worked: anterior deltids, posterior deltoids, lateral deltoids, and triceps.
  • Recommended beginners weight: 20lbs/7.5lbs (men/women, per dumbbell).

How To Do It:

  1. Sit on a weight bench and hold a pair of Bowflex dumbbells on the upper thighs.
  2. Kick the dumbbells into the air and stabilise them at the shoudlers.
  3. Press both dumbbells upwards whilst keeping your elbows tucked towards the torso.
  4. Slowly let the dumbbells return to the starting postion.

What It’s Good For:

This is one of the best exercises you can do to build bigger and broader shoulders. It’s also an effective calorie burner and arm toner if that’s your goal. Combine the shoulder press with the lateral raise in your workout plan for maximum results.

Top Tip:

Keep your elbows tucked into the torso (not flared out) and the Bowflex dumbbells stacked on top of your wrist. This is the optimum pressing position to generate maximum strength and reduce shoulder pain.

Lateral Raise

How to use Bowflex dumbbells to do the lateral raise in a workout.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: isolation.
  • Muscles worked: lateral deltoids, front deltoids.
  • Recommended beginners weight: 5lbs/5lbs (men/women, per dumbbell).

How To Do It:

  1. Sit on a weight bench and hold a pair of Bowflex dumbbells to the side in both hands.
  2. Lean forward slightly.
  3. Keep a slight bend in the elbow and raise both arms to bring the dumbbells up.
  4. Stop when the dumbbells reach shoulder level and return to the starting position.

What It’s Good For:

The shoulder press is great for building overall shoulder mass, but the lateral raise is the best for emphasizing the side shoulders. Result? Wider-looking and more defined shoulders when viewed from the front and side!

Top Tip:

A common mistake is to raise your arms directly to the sides parallel to the torso horizontal plane). This prevents a lot of your strength from being transduced to the dumbbell and can also lead to shoulder pain. The path of motion should instead come slightly forwards and not just directly to the side.

Dumbbell-Weighted Sit-Ups

How to use Bowflex dumbbells to do weighted sit-ups.
You can click on the photo to find the cheapest Flybird bench price!
  • Movement type: isolation.
  • Muscles worked: abdominals, obliques.
  • Recommended beginners weight: none (master bodyweight sit-ups first!)

How To Do It:

  1. Sit on a weight bench with your feet hooked around the foot anchor.
  2. Hold a single Bowflex dumbbell onto your chest by holding the end caps.
  3. Slowly lean back to bring the dumbbell down.
  4. Stop when your back is parallel to the bench.
  5. Bring your torso back up to return to the starting postion.

What It’s Good For:

Crunch and sit-up movements are the best things you can do to bring out abdominal definition and increase the likelihood of a visible six-pack. Just be aware good nutrition is also essential to reveal six-pack muscles because you also need a low body fat percent.

Top Tip:

Once you’ve mastered the regular dumbbell sit-up, you can try the decline sit-up. This puts you in a deficit position and makes your abs work extra hard! To do this, you’ll need a declinable bench like the Flybird (you can find the cheapest price here).

Lying Leg Raise

How to use Bowflex 552 dumbbells to  do the lying leg raise.
You can click on the photo to find the cheapest Flybird bench price!
  • Movement type: isolation.
  • Muscles worked: lower abdominals.
  • Recommended beginners weight: none (master bodyweight leg raises first!)

How To Do It:

  1. Lay on a weight bench with your legs overhanging the seat.
  2. Clasp a signle Bowflex dumbbell between your feet.
  3. Bring the dumbbell up by raising your legs.
  4. Stop when your legs are perpendicular to your torso.
  5. Slowly lower the dumbbell back down to the starting postion.

What It’s Good For:

Not many exercises target the lower abdominals as well as the leg raise. It’s essentially a sit-up that specifically isolates the v-cut region in the lower abdominal region.

Top Tip:

This exercise is best performed on a weight bench like the Flybird (link for the cheapest price) rather than the floor. That’s because lifting a dumbbell with your feet creates a big weight imbalance. You can anchor yourself flat on a bench by holding the sides of the backrest.

Dumbbell Goblet Squat

How to use Bowflex dumbbells to goblet squat in a workout.
You can click on the photo to find the cheapest Undersun bands price!
  • Movement type: compound.
  • Muscles worked: quadriceps, hamstrings, calves, glutes.
  • Recommended beginners weight: 20lbs/15lbs (men/women, per dumbbell).

How To Do It:

  1. Hold a single Bowflex dumbbell vertically against your chest using the flats of your palms.
  2. Have your feet at a shoudler-witdth distance apart.
  3. Keep the shoulders tucked into the torso, head up, and back straight.
  4. Lower yourself by bending at the knees.
  5. Use the legs to drive upwards and return to the starting postion.

What It’s Good For:

Heavy barbell squats are arguably the best exercise for leg strength and size gains. Using a Bowflex dumbbell, you won’t have access to the heavy poundages offered by a barbell. But the goblet squat is the next best thing if you’re working out at home with nothing but dumbbells.

Top Tip:

Most people will outgrow their Bowflex dumbbells fairly quickly through regular progressive overload. I found resistance bands to be a cheap and effective way to further increase the weight of the Bowflex dumbbells. Simply loop one end around your neck and the other end around your feet (as seen in the above photo). I use the Undersun bands (you can find the cheapest price here).

Deadlift With Dumbbells

How to use Bowflex 552 dumbbells to  deadlift in a workout.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: compound.
  • Muscles worked: full-body.
  • Recommended beginners weight: 25lbs/10lbs (men/women, per dumbbell).

How To Do It:

  1. Place two Bowflex dumbbells on the ground a distance that’s just wider than shoudler-width apart.
  2. Align both feet to where the dumbbell handles are.
  3. Bend down to grab the dumbbells.
  4. Keep a straight back throughout.
  5. Lift the dumbbells off the ground by driving with the legs and pulling on the dumbbells.
  6. Slowly return the dumbbells back to the starting position.

What It’s Good For:

The deadlift is one of the best exercises to develop overall body strength and size. It also expends a lot of calories, making it for fat-burning too. Dumbbell deadlifts don’t offer the same weight like a barbell deadlift, but it’s still a good exercise for home workouts!

Top Tip:

Go slow on the eccentric (downward phase). This serves two purposes: 1) makes the exercise harder and counteracts the fact that you only have limited weight with dumbbells, and 2) Bowflex dumbbells should not be dropped.

Bulgarian Split Squat

How to use Bowflex SelectTech 552 dumbbells to do the Bulgarian split squat in a workout.
You can click on the photo to find the cheapest Bowflex price!
  • Movement type: compound.
  • Muscles worked: quadriceps, hamstrings, glutes, calves.
  • Recommended beginners weight: 25lbs/20lbs (men/women, per dumbbell).

How To Do It:

  1. Extend one leg backwards and rest it on a weight bench. Use the forward leg to maintain balance.
  2. Hold a single Bowflex dumbbell against your chest as you would in a goblet squat.
  3. Slowly lower your body by bending at the knees.
  4. Stop when your thighs are parallel to the floor.
  5. Drive upwards using the forward leg.
  6. Repeat for the other leg.

What It’s Good For:

Remember when I said most people outgrow their Bowflex dumbbells for lower body exercises like the squat? Well, the split squat effectively doubles the weight of your dumbbells since you squat on one leg. It’s an awesome dumbbell leg exercise for building strength and size.

Top Tip:

Balance can be difficult for a beginner. I find it helps to fixate on an object in the distance. I also keep the dumbbell directly above the thigh of the forward foot. This helps me to do the Bulgarian split squat without falling over!

What This Bowflex Dumbbell Workout Plan Can Achieve

Both of the Bowflex dumbbell workouts cover all your major muscle groups, including:

  • Chest.
  • Shoulders.
  • Back.
  • Arms.
  • Abs.
  • Legs

Additionally, depending on how you perform the exercises, both Bowflex dumbbell workouts can help you achieve the following training goals:

  • Build muscle.
  • Increase visible muscle tone and definition.
  • Get you ripped.
  • Burn fat.
  • Combination of the above.

The main differences in methodology used to achieve these goals isn’t really so much to do with exercise choice but the following factors:

  • Rest times. Shorter rest duration between sets promote a greater fat-burning effect, compared to longer rest durations which allow you to lift heavier weights and build more muscle.
  • Weight intensity. Lifting moderate weights at moderate reps (like those given in the above workout plan) is great for balanced muscle growth and fat loss. This means it works well for those looking to gain definition and get ripped. Lifting heavier weights with fewer reps is good for strength and size. And lifting light weights in a HIIT-style dumbbell workout is the best for pure fat-burning and toning.
  • Nutrition. A calorie surplus is required to build muscle. In contrast, a calorie deficit burns fat. Regardless of your goal, a high protein intake is recommended to build and maintain muscle.

Struggling to lose that belly fat? You can learn why and how dumbbells are effective for losing weight here!

How To Build Muscle And Tone With This Bowflex Dumbbell Workout

Here’s what I recommend to build muscle using Bowflex dumbbells:

  • Rest time- take a 2-3 minute rest between sets. When you become fitter, you can even go as low as 90 seconds between sets for faster workouts and a greater fat burn.
  • Weight- lift at least 80% of your 1 rep max (1RM) for compound movements and 65% 1RM for isolation movements. You can use the Strength levels database to estimate your 1RM for each dumbbell lift.
  • Nutrition- go on a mild 5-10% calorie surplus. Find your maintenance calories at TDEE calculator and add 5-10%. That’s how many calories you should be eating every day. You should also aim for at least 1g of protein per lb of bodyweight.
I currently have the Bowflex 552 adjustable dumbbells.

The Bowflex 552 dumbbells (link for the cheapest price) are great for beginners-intermediates (~0-36 months of training experience) to build muscle.

But if you have ambitious bodybuilding goals or you’re an intermediate-advanced lifter (36+ months of training experience), then the Bowflex 1090 (link for the cheapest price) is more suitable.

For more information, you can go to my other post for a guide on how to build muscle with dumbbells.

How To Get Ripped And Burn Fat With This Bowflex Dumbbell Workout

Here’s what I recommend to build muscle using Bowflex dumbbells:

  • Rest time- take a 30-90 second rest between sets. This will keep your heart rate up and burn more calories during the workout.
  • Weight- lift the same amount of weight as you would trying to build muscle (see above). If you struggle with with the short rest times, you can try decreasing the weight by 5lbs. Don’t worry about getting bulky from lifting heavy weights. If you keep your calorie intake sensible (see below), you’ll end up building a lean and to end physique.
  • Nutrition- go on a mild 5-10% calorie deficit. A smaller deficit is easier and more sustainable than a larger one. Keep protein at 1g per lb of bodyweight to make sure your body doesn’t burn through muscle tissue on a caloric deficit.

If your sole goal is to lean muscle, get toned, and burn fat (i.e. you don’t care about getting a bodybuilder-type physique), then the Bowflex 552s (link for the cheapest price) is more than adequate.

The Bowflex 1090 dumbbells can also burn fat and get you ripped. But the weight is a bit overkill for someone who doesn’t care about maximizing muscle gains.

For more information, you can check out my other articles to find out how to get ripped with dumbbells.

Conclusion

I’ve shared a Bowflex dumbbell workout for you to build muscle, burn fat, tone, and get ripped at home.

Depending on your training goals, you can use the Bowflex dumbbells to either do a 6-day muscle group split (great for building muscle) or a 3-day full-body split (good for toning and burning fat).

Additionally, don’t forget to follow a good nutrition plan alongside your Bowflex program.

Those looking to build muscle should go on a calorie surplus whilst those looking to burn fat should stick to a calorie deficit.

Will you be trying this Bowflex dumbbell workout?

Let me know in the comments!

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition I used to go from skinny to ripped!

Thanks for reading guys!

Peace Out,

Kal

(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)

Leave a Reply

Your email address will not be published.