There are four dumbbell workouts a week and each hits a different body part. Workout 1 targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible.

Below, the Men’s Fitness experts have rounded up the best dumbbell exercises to add to your workouts to build strength and muscle. We’ve split the exercises into different categories, based on the muscle group targeted.