Build Muscle Recommended program

Dumbbell Full Body

All you need is one pair of dumbbells, no bench required. Squats, presses, hinges and rows hit every major muscle; ideal two or three times a week.

13exercises

45min

26sets

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Start workout

Training flow

Warm-up 2 exercises

Jumping Jack

1 sets 45s Full Body

rest 10s

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 15s

Main 8 exercises

Dumbbell Goblet Squat

3 sets 10-12 reps Quadriceps

rest 75s

Dumbbell Floor Press

3 sets 8-12 reps Chest

rest 75s

Dumbbell Romanian Deadlift

3 sets 10-12 reps Hamstrings

rest 75s

Dumbbell Bent-Over Row

3 sets 10-12 reps Upper Back

rest 75s

Standing Dumbbell Shoulder Press

3 sets 8-12 reps Shoulders

rest 75s

Dumbbell Reverse Lunge

2 sets 8-10 reps Quadriceps

rest 60s

Dumbbell Hammer Curl

2 sets 10-12 reps Biceps

rest 45s

Weighted Dead Bug

2 sets 8 reps Abs

rest 45s

Cool-down 3 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 10s

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s