DUMBBELL ONLY FULL BODY WORKOUT

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DUMBBELL ONLY FULL BODY WORKOUT

Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.

Link to Workout:

outs/dumbbell-only-home-or-gym-fullbody-workout.html

Main Goal: Build Muscle Training Level: Beginner Program Duration: 8 Weeks Days Per Week: 3 Days

Time Per Workout: 30 Mins Equipment: Bodyweight, Dumbbells Author: Steve Shaw

Monday

Exercise Full Body

Dumbbell Squat Dumbbell Bench Press One Arm Dumbbell Row Standing Dumbbell Curl Two Arm Seated Dumbbell Extension Sit Up

Sets

3 3 3 3 3 3

Reps

6 - 12 6 - 12 6 - 12 6 - 12 6 - 12 10 - 25

Wednesday

Exercise Full Body

Dumbbell Step Up Dumbbell Stiff Leg Deadlift Seated Dumbbell Press Standing One Leg Dumbbell Calf Raise Dumbbell Shrug Dumbbell Side Bends

Sets

3 3 3 3 3 3

Reps

6 - 12 6 - 12 6 - 12 10 - 20 10 - 15 10 - 15

Friday

Exercise Full Body

Dumbbell Lunge Dumbbell Floor Press Wide Grip Pull Up Standing Hammer Curl Lying Dumbbell Extension Lying Floor Leg Raise

Sets

3 3 3 3 3 3

Reps

6 - 12 6 - 12 6 - 12 6 - 12 6 - 12 10 - 25



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