Ideally, adjustable dumbbells or 2-3 pairs ranging from 15-40lbs. If you can only get one pair, choose a weight you can press overhead for 8-10 reps. That'll be challenging enough for most exercises.
Can I build real muscle with just dumbbells at home?
Absolutely. Dumbbells allow a full range of motion on every major movement -- press, row, squat, lunge, curl. Many pro bodybuilders built their foundations with dumbbells. The key is progressive overload: add reps or weight over time.
How many days per week should I do this workout?
3 days per week with a rest day between each session. Monday-Wednesday-Friday works great. Your muscles need 48 hours to recover and grow between full body sessions.
Is 30 minutes enough time for a full body workout?
Yes, if you keep rest periods short (60-90 seconds) and use supersets. You're not lounging around between sets -- 30 minutes of focused work with dumbbells is plenty to stimulate growth.
What if I don't have a bench?
You can do floor presses instead of bench press, and use the floor for rows and flyes. A bench is nice but not required. Some guys use a sturdy chair or the edge of a couch for incline work.
