Build Muscle Recommended program

Dumbbell Full Body 20

A fast full-body session with one pair of dumbbells: squat, press, row, hinge and overhead press. Perfect for busy days or as your very first dumbbell routine.

8exercises

20min

16sets

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Start workout

Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 15s

Main 5 exercises

Dumbbell Goblet Squat

3 sets 8-10 reps Quadriceps

rest 45s

Dumbbell Floor Press

3 sets 8-10 reps Chest

rest 45s

Dumbbell Bent-Over Row

3 sets 8-10 reps Upper Back

rest 45s

Dumbbell Romanian Deadlift

2 sets 8-10 reps Hamstrings

rest 45s

Standing Dumbbell Shoulder Press

2 sets 8-10 reps Shoulders

rest 45s

Cool-down 1 exercises

Standing Forward Fold

1 sets 30s Hamstrings

rest 10s