A full-body dumbbell workout is an efficient way to target all the major muscle groups in a single session. It’s ideal for those who have limited time for exercise or prefer to work out only a few days a week. Here’s a balanced routine you can follow. Make sure to choose weights that are challenging but allow you to maintain good form throughout each exercise.
Warm-Up
- 5-10 minutes of light cardio (such as brisk walking or jogging in place)
- Dynamic stretches (such as arm circles, leg swings, and torso twists)
Full-Body Dumbbell Workout
Circuit 1:
Dumbbell Squats
- Targets: Quads, glutes, hamstrings
- Sets/Reps: 3 sets of 10-15 reps
Dumbbell Bench Press or Floor Press
- Targets: Chest, triceps, shoulders
- Sets/Reps: 3 sets of 8-12 reps
Dumbbell Row
- Targets: Upper back, biceps
- Sets/Reps: 3 sets of 8-12 reps per arm
Dumbbell Lunges
- Targets: Quads, glutes, hamstrings
- Sets/Reps: 3 sets of 10 reps per leg
Circuit2:
- Dumbbell Shoulder Press
- Targets: Shoulders, triceps
- Sets/Reps: 3 sets of 8-12 reps
Dumbbell Deadlifts
- Targets: Hamstrings, glutes, lower back
- Sets/Reps: 3 sets of 8-12 reps
Dumbbell Bicep Curls
- Targets: Biceps
- Sets/Reps: 3 sets of 10-15 reps
Dumbbell Tricep Extensions
- Targets: Triceps
- Sets/Reps: 3 sets of 10-15 reps
Circuit 3:
Abs
Leg Raises
- Targets: Lower abdominals.
- Repeat for 3 sets of 10-15 reps.
Russian Twists with Dumbbell
- Targets: Obliques, deep core muscles.
- Repeat for 3 sets of 10-15 reps per side.
Plank with Dumbbell Drag
- Targets: Core, shoulders, and arms.
- Alternate sides for each rep. Do 3 sets of 8-10 drags per side.
- Sit-ups
- Targets: upper Abdominal
- . Do 3 sets of 10-15 drags per side.
