You strengthen the muscle groups of shoulders, arms, back and legs and train, in combination with the bench, a defined chest. Through balanced dumbbell training you train all muscle groups of your body. You will gain strength, improve your coordination and build muscle while burning fat. Regular training is essential to strengthen and target your muscles. A short, intensive workout of 45 to 60 minutes is just as effective as changing the exercises and their number of repetitions in intervals of three weeks. Two to three days per week are ideal for your full-body workout. During the recovery days, the actual muscle building takes place.