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The following workout is designed for those who only have access to a set of dumbbells. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.
It can be performed as a complete workout program for up to 8 weeks. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment.
This program calls for you to work out 3 times a week. Since these workouts are full body workouts, it is best to have a rest day in between your work out days.
For example, you could perform this program on Monday, Wednesday, and Friday. This will give your body enough rest to recover in between workouts.
Be sure to track your rest periods during your workouts. The rest time in between sets for this program should be between 30-60 seconds.
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3 Day Full Body Dumbbell Workout
Day 1
Exercise
- Dumbbell Squat.
- Dumbbell Stiff Legged Deadlift.
- Bent Over Dumbbell Row.
- Dumbbell Bench Press.
- Lateral Raises.
- Standing Dumbbell Curl.
- Lying Dumbbell Extension.
Day 2
Exercise
- Dumbbell Lunge.
- Dumbbell Hamstring Curl.
- Dumbbell Deadlift.
- Dumbbell Military Press.
- Dumbbell Flys.
- Hammer Curl.
- Seated Dumbbell Extension.
Day 3
Exercise
- Dumbbell Step Up.
- Dumbbell Stiff Legged Deadlift.
- One Arm Dumbbell Row.
- Reverse Grip Dumbbell Press.
- Dumbbell Rear Delt Fly.
- Zottman Curl.
- Close Grip Dumbbell Press.