Full Body Dumbbell Only
A comprehensive full-body workout using only dumbbells, ideal for home or travel to build strength and muscle.
3 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Full Body A — Compound dumbbell movements
- Goblet Squats: 3 × 10-15, rest 90s
- Dumbbell Bench Press (Floor): 3 × 8-12, rest 90s
- Dumbbell Rows (Single Arm): 3 × 8-12 (each arm), rest 75s
- Dumbbell Overhead Press (Seated): 3 × 10-15, rest 75s
- Dumbbell Romanian Deadlifts: 3 × 10-15, rest 90s
- Dumbbell Bicep Curls: 2 × 10-15, rest 1 min
- Dumbbell Triceps Extensions: 2 × 10-15, rest 1 min
Day 2 - Rest — Recovery
Rest day.
Day 3 - Full Body B — Compound dumbbell movements
7 exercises (Pro).
Day 4 - Rest — Recovery
Rest day.
Day 5 - Full Body C — Compound dumbbell movements
7 exercises (Pro).
Run day 1 with no account