FULL BODY DUMBBELL WORKOUT

A full body dumbbell routine is great if you like to workout from home, at a residential gym or anywhere where you’re limited to body weight movements and dumbbells for lifting.

You will use compound movements for this routine. The key in lifting is to keep push for progress; push yourself further in each set and each workout. To help you to do that, apply these three methods:

Heavy weights:

Known as progressive overload, where you gradually increase the weight so that you’re lifting as heavy as you’re able to in a given rep range. You should struggle to complete the last couple of reps of a set.

High volume:

Lifting with high volume means training a target muscle with large volume of sets per exercise or more exercises to induce more muscle stimulation.

Focus and intensity:

Intensity and focus are key to progress. To maintain focus and intensity, have strong motivation in lifting. Keep rest times short. Enjoy the process of overcoming resistance, don’t just go through the motions. Make every rep count.

The 3-days a week full-body dumbbell workout:

MONDAY:

1. Dumbbell Squat 4 sets x 6-10 reps
2. Dumbbell Bench Press 4 sets x 6-10 reps
3. One Arm Dumbbell Row 4 sets x 6-10 reps
4. Dumbbell Incline Bench Press 4 sets x 6-10 reps
5. Medium Grip Pull Up 4 sets x failure
6. Standing Dumbbell Curl 4 sets x 6-10 reps
7. Two Arm Seated Triceps Dumbbell Extension 4 sets x 6-10 reps

WEDNESDAY:

1. Dumbbell Step Up 4 sets x 6-10 reps
2. Dumbbell Romanin Deadlift 4 sets x 6-10 reps
3. Standing Dumbbell Shoulder Press 4 sets x 6-10 reps
4. Medium Grip Pull Up 4 sets x failure
5. Seated Dumbbell Shoulder Press 4 sets x 6-10 reps
6. Dumbbell Shrug 4 sets x 6-10 reps
7. Standing One Leg Dumbbell Calf Raise 4 sets x 6-10 reps

FRIDAY:

1. Walking Dumbbell Lunge 4 sets x 6-10 reps
2. Medium Grip Pull Up 4 sets x failure
3. Incline Dumbbell Bench Press 4 sets x 6-10 reps
4. One Arm Dumbbell Row 4 sets x 6-10 reps
5. Dumbbell Bench Press 4 sets x 6-10 reps
6. Lying Dumbbell Triceps Extension 4 sets x 6-10 reps
7. Seated Dumbbell Curls 4 sets x 6-10 reps

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