When it comes to buying equipment for a home gym, the most common pieces of equipment people buy are sets of dumbbells! Why is that? It’s because they’re the most versatile. Personally, I would recommend the 50kg Dumbbell Set because the different weights allow me to create a well-rounded workout, whether I’m looking to build strength, power, hypertrophy (muscle growth), or improve my general fitness. 

I also feel it’s a good idea to have a selection of different weight as I find certain exercises easier, which lets me use heavier dumbbells. For instance, I am naturally stronger in some movements like squats and chest press, than I am movements such as lateral raises and bicep curls. 

For each exercise I don’t rush the movements; I control the tempo, and I use correct form to reduce risk of injury and maximise my mind muscle connection. I also use rep ranges to incorporate progressive overload. If I reach the top end of the rep range for 3 sets, I increase the weight the next time I do the exercise. 

Here's how I would make the most of a 50kg Dumbbell Set. I work full time as a personal trainer, so if you’re new to exercising, try one set of each exercise and work up from there.

Warm Up

In five minutes, complete as many rounds as possible.

• 10 arm circles

• 10 bodyweight squats

• 10 jumping jacks

• 10 deadbugs (each side)

Dumbbell Superset Workout

For each superset, complete the first exercise and then perform the second exercise before you rest.

Dumbbell Superset One

These exercises use 2.5kg dumbbells with high reps for warm-up and muscle activation. The rest time between sets is 30 seconds.

• Lateral Raises - 3 sets of 15 reps

• Front Raises - 3 sets of 15 reps

Dumbbell Superset Two

These exercises use 5kg dumbbells with moderately high reps to support muscle growth. The rest time between sets is 60 seconds.

• Bicep Curls - 3 sets of 12-15 reps

• Overhead Triceps Extensions - 3 sets of 12-15 reps

Dumbbell Superset Three

These exercises use 7.5kg dumbbells with moderate reps to increase strength demand. The rest time between sets is 90 seconds.

• Goblet Squats - 3 sets of 10-12 reps

• Bent Over Rows - 3 sets of 10-12 reps

Dumbbell Superset Four

These exercises use 10kg dumbbells with lower reps to promote heavy, power movements. The rest time between sets is longer here, aim for 90-120 seconds.

• Deadlifts - 3 sets of 8-10 reps

• Shoulder Press - 3 sets of 8-10 reps

Dumbbell Conditioning Finisher

For this optional EMOM finisher, use light dumbbells for speed and explosiveness. Aim to keep the pace sustainable throughout.

At the top of each minute, complete an exercise and rest for the remaining time. Perform each of these exercise sets three times in total for a 15 minute workout.

• Alternating Power Cleans - 8 reps per side

• Thrusters - 16 reps

• Forward Lunges - 8 reps per side

• Bodyweight Broad Jumps - 8 reps

• Sit Ups - 16 reps

Cooldown

I would then finish off with 5 minutes of static stretching of the arms (i.e. a cross-body shoulder stretch, and overhead triceps stretch), and legs (hamstring stretch, quadricep stretch, key-hole stretch) holding for 30s per limb.

In conclusion, a Hex 50kg Dumbbell Set allows me to train efficiently regardless of my fitness goal or current level of strength.  By simply adjusting the weight or reps I can focus on different components of fitness, whether that’s strength, muscle growth, endurance, or power training. The key factors to getting the best results are form, progressive overload and consistency! 

Give it a go and see the results for yourself!  

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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout