The No-Wait Workout - Trainingdimensions

The No-Wait Workout 

The biggest obstacle between you and the body you want might come from an unexpected source: 

your gym. That’s because crowds can slow your workout—and your results. After all, every second 

you spend waiting for the chinup bar, cable station, or squat rack is less time you have for working 

your muscles or boosting your calorie burn. And isn’t there too much downtime built into your day 

already? 

Don’t waste another minute in the gym. This fat-burning, muscle-building workout requires only a 

single set of dumbbells and an adjustable bench. The order in which you perform the 

exercises—along with the number of reps for each—allows the same pair of dumbbells to challenge 

each muscle equally. The upshot: There’s never been a simpler way to chisel a better body. 

Perform each workout (A, B, and C) once a week, resting at least a day between sessions. Within 

each workout, alternate sets between exercises of the same number (1A and 1B, for example) until 

you complete all sets in that pairing. (In other words, follow 

a set of the first exercise with a set of the second exercise.) Rest 1 minute between 1A and 1B, but 

perform exercises 2A and 2B back-to-back, with no rest. 

After you’ve done a set of each exercise pair, rest for 1 minute and then repeat the cycle until 

you’ve completed all the prescribed sets. 


Exercise Sets Reps Rest Duration 

1A. Dumbbell 

3 8 0 s N/A 

Bench Press 

1B. Single-Leg 

3 12 60 s N/A 

Neutral-Grip 

Dumbbell Row 

2A. Incline 

2 5 0 s N/A 

Dumbbell Bench 

Press 

2B. Dumbbell 

2 15 0 s N/A 

Squat 

3A. Dumbbell Split 

Squat 

3 8 0 s N/A

3B. Single-Arm 

Dumbbell Shoulder 

Press 

4A. Dumbbell 

Straight-Leg 

Deadlift 

4B. Single-Arm 

Dumbbell Swing 

5A. Dumbbell 

Stepup 

5B. 

Chest-Supported 

Incline Row 

6A. Standing 

Dumbbell Curl 

6B. Alternating 

Dumbbell Lying 

Triceps Extension 

3 12 60 s N/A 

2 10 0 s N/A 

2 20 0 s N/A 

3 8 0 s N/A 

3 12 60 s N/A 

2 10 0 s N/A 

2 12 0 s N/A



1. Dumbbell Bench Press 

2. Single-Leg Neutral-Grip Dumbbell 

Row 

Sets Reps Rest Duration 

3 8 0 s N/A 


3 12 60 s N/A 

3. Incline Dumbbell Bench Press 

4. Dumbbell Squat 


2 5 0 s N/A 


2 15 0 s N/A 

5. Dumbbell Split Squat 

6. Single-Arm Dumbbell Shoulder 

Press 


3 8 0 s N/A 

Sets Reps Rest Duration

3 12 60 s N/A 

7. Dumbbell Straight-Leg Deadlift 

8. Single-Arm Dumbbell Swing 


2 10 0 s N/A 


2 20 0 s N/A 

9. Dumbbell Stepup 

10. Chest-Supported Incline Row 


3 8 0 s N/A 


3 12 60 s N/A 

11. Standing Dumbbell Curl 

12. Alternating Dumbbell Lying 

Triceps Extension 


2 10 0 s N/A 


2 12 0 s N/A



Dumbbell Bench Press 

Step A 

Step B 

Grab a pair of dumbbells and lie on your 

back on a flat bench, holding the 

dumbbells over your chest so that 

they're nearly touching. 

Your palms should be facing out, but 

turned slightly inward. 

Before you begin, pull your shoulder 

blades down and together, and hold 

them as tight as you can throughout the 

entire exercise. Keeping your shoulder 

blades tight stabilizes your shoulder 

joints, reducing your risk of injury and 

helping you lift heavier weights. 

Without changing the angle of your 

hands, lower the dumbbells to the sides 

of your chest. 

Pause, then press the weights back up 

to the starting position as quickly as you 

can. 

Straighten your arms completely at the 

top of each repetition.



Single-Leg Neutral-Grip Dumbbell Row 

Step A 

Step B 

Grab a pair of dumbbells, bend at your 

hips and knees, and lower your torso 

until it's almost parallel to the floor. 

Let the dumbbells hang at arm's length 

from your shoulders, your palms facing 

each other. 

Set your feet shoulder-width apart. 

Keep your lower back naturally arched, 

slightly bend your knees, and raise one 

leg. 

Hold it in the air. 

Without moving your torso and keeping 

your leg elevated, row the dumbbells to 

the sides of your torso by raising your 

upper arms, bending your elbows, and 

squeezing your shoulder blades 

together. 

Pause, then slowly lower the dumbbells 

back to the starting position. 

Each set, switch the leg you balance on.



Incline Dumbbell Bench Press 

Step A 

Step B 

Set an adjustable bench to its lowest 

incline, about 15 to 30 degrees. 

Lie faceup on the bench and hold the 

dumbbells above your shoulders, with 

your arms straight. 

Lower the dumbbells to the sides of your 

upper chest. 

Pause, then press the weights back up 

to the starting position.



Dumbbell Squat 

Step A 

Step B 

Grab a pair of dumbbells and hold them 

at arm's length next to your sides, your 

palms facing each other. 

Set your feet shoulder width apart and 

keep your weight on your heels, not on 

your toes, for the entire movement. 

Brace your abs, and lower your body as 

far as you can by pushing your hips back 

and bending your knees. 

At the bottom of the movement, the 

tops of your thighs should be parallel to 

the floor or lower. 

Pause, then slowly push yourself back to 

the starting position. 

Keep your torso as upright as you can 

for the entire movement, with your 

lower back naturally arched.



Dumbbell Split Squat 

Step A 

Step B 


at arm's length next to your sides, your 


Stand in a staggered stance, your left 

foot in front of your right. 

Set your feet 2 to 3 feet apart. 

Stand on the ball of your back foot so 

your heel is raised. 

Your front knee should be slightly bent. 

Brace your core. 

Slowly lower your body as far as you 

can. 

Your rear knee should nearly touch the 

floor. 

Keep your torso as upright as possible 

and your lower back naturally arched. 

Pause, then push yourself back up to the 

starting position as quickly as you can. 

Complete the prescribed number of reps 

with your left leg forward, then do the 

same number with your right foot in 

front of your left.



Single-Arm Dumbbell Shoulder Press 

Step A 

Step B 

Stand holding a dumbbell just outside 

your shoulder, with your arm bent and 

palm facing inward. 

Let your free hand hang to your side or 

place it on your hip. 

Set your feet shoulder-width apart, and 

slightly bend your knees. 

Brace your core. 

Press the weight upward until your arm 

is completely straight. Make sure to 

push the dumbbell in a straight line. 

Because using just one dumbbell causes 

uneven weight distribution across your 

body, this exercise increases the 

challenge to your core, making those 

muscles work harder to keep you 

balanced. 

Slowly lower the dumbbells back to the 

starting position. 

Complete the prescribed number of reps 

with your right arm, then immediately 

do the same number with your left arm.



Dumbbell Straight-Leg Deadlift 

Step A 

Step B 

Grab a pair of dumbbells with an 

overhand grip, and hold them at arm's 

length in front your thighs. 

Stand with your feet hip-width apart and 

your knees slightly bent. 

Brace your core—try to make it 

stiff—and hold it that way throughout 

the entire movement. 

Without changing the bend in your 

knees, bend at your hips and lower your 

torso until it's almost parallel to the 

floor. 

Don't round your lower back. It should 

stay naturally arched as you lower your 

body. 

Pause, then squeeze your glutes tightly 

and raise your torso back to the starting 

position.



Single-Arm Dumbbell Swing 

Step A 

Step B 

Grab a dumbbell with an overhand grip 

and hold it in front of your waist at arm's 

length. (You can also do the exercise 

two handed, holding the dumbbell with 

both hands.) 

Your knees should be slightly bent, and 

should remain that way from start to 

finish. 

Keeping your lower back naturally 

arched, bend at your hips and swing the 

dumbbell between your legs. 

Keeping your arm straight, squeeze your 

glutes tightly, thrust your hips forward 

and swing the dumbbell up to chest 

level as you rise to standing position. 

Now reverse the movement and swing 

the dumbbell between your legs again. 

Swing the weight back and forth 

forcefully.



Dumbbell Stepup 

Step A 

Step B 


at arm's length at your sides. 

Stand in front of a bench or step, and 

place your left foot firmly on the step. 

The step should be high enough that 

your knee is bent 90 degrees. 

Press your left heel into the step and 

push your body up until your left leg is 

straight. (Keep your right foot elevated.) 

Lower your body back down until your 

right foot touches the floor, and repeat. 

Complete the prescribed number of 

repetitions with your left leg, then do the 

same number with your right leg.



Chest-Supported Incline Row 

Step A 

Step B 

Grab a pair of dumbbells and lie 

chest-down on a 45-degree incline 

bench. 

Let your arms hang straight down, 


Row the dumbbells to the side of your 

chest by bending your elbows and 

squeezing your shoulder blades. Pause 

and lower the weights.



Standing Dumbbell Curl 

Step A 

Step B 

Grab a pair of dumbbells and let them 

hang at arm's length next to your sides. 

Turn your arms so that your palms face 

forward. 

Stand as tall as you can and set your 

feet shoulder-width apart. 

Without moving your upper arms, bend 

your elbows and curl the dumbbells as 

close to your shoulders as you can. 

Pause, then slowly lower the weights 

back to the starting position. 

Each time you return to the starting 

position, completely straighten your 

arms.

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Alternating Dumbbell Lying Triceps Extension 

Step A 

Step B 

Grab a pair of dumbbells and lie faceup 

on a flat bench. 

Hold the dumbbells over your head with 

straight arms, angled back slightly, your 


Without moving your upper arms and 

keeping your feet flat on the floor, bend 

one elbow to lower the dumbbell until 

your forearm is beyond parallel to the 

floor. 

Pause, then lift the weight back to the 

starting position by straightening your 

arm. 

Lower each dumbbell one at a time, in 

an alternating fashion, raising one as 

you lower the other. 

For more workouts, go to http://www.menshealth.com/workout-center

The No-Wait Workout - Trainingdimensions

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