Because you can shift dial settings in 1 second, your rest intervals stay sharp and controlled. Use the interactive filter below to explore recommended dial weights for every major muscle group.
Select a category below to customize your 4-day home training split.
Build upper-body pressing strength using both dumbbells simultaneously. Flat outer plate faces allow comfortable resting on your thighs before kicking back.
4 Sets × 8–10 Controlled RepsAs shown in our studio photography at the 10 KG setting—maintain pinned elbows and rotate wrists at the peak for complete bicep engagement.
4 Sets × 10–12 Reps + Drop SetTarget anterior and lateral deltoids in one fluid motion. Drop the dial down to 5.5 KG immediately after your final set for lateral raises.
3 Sets × 10 RepsEngage upper back thickness and grip endurance. The diamond-knurled 32mm steel handle ensures zero slipping even during high-rep sets.
4 Sets × 10 Reps Per SideHold the twin set at your sides (up to 48 KG combined load) to challenge quadriceps, glutes, and athletic balance without needing a bulky squat rack.
3 Sets × 10 Reps Per LegDevelop brachialis and forearm density. Compact plate diameter prevents bulky plates from bumping your torso during strict movement.
3 Sets × 12 Controlled Reps