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3 Day Full Body Dumbbell Workout with Just Dumbbell


This workout involves only dumbbells, has just the right amount of volume to encourage muscle development, and can be done at home or on the go.

Description of the Exercise
The following exercise is for those who only have a pair of dumbbells at their disposal.

It's ideal for those who exercise at home, travel often, or are new to weight lifting.

It can be used as a full-body workout for up to eight weeks. You may want to consider raising the volume of your workouts or changing up your routine to include more equipment variety.

This program requires you to exercise three days a week. Since these exercises are full-body workouts, it's best to take a day off in between them.

This software could be done on Mondays, Wednesdays, and Fridays, for example. This will allow your body to recover properly between workouts.

During your workouts, keep track of your rest periods. For this program, the rest time between sets should be between 30 and 60 seconds.

Feel free to incorporate aerobic and ab-specific exercises as required. On workout days, I suggest HIIT after your workouts and a lower-intensity form of cardio on off/recovery days.

Day 1 of a 3-day full-body dumbbell workout


1. Dumbbell Squat310
2. Dumbbell Stiff Legged Deadlift310
3. Bent Over Dumbbell Row310
4. Dumbbell Bench Press310
5. Lateral Raises28
6. Standing Dumbbell Curl28
7. Lying Dumbbell Extension28

Day 2

1. Dumbbell Lunge
2. Dumbbell Hamstring Curl310
3. Dumbbell Deadlift310
4. Dumbbell Military Press310
5. Dumbbell Flys28
6. Hammer Curl28
7. Seated Dumbbell Extension28

Day 3

1. Dumbbell Step Up310
2. Dumbbell Stiff Legged Deadlift310
3. One Arm Dumbbell Row310
4. Reverse Grip Dumbbell Press
5. Dumbbell Rear Delt Fly28
6. Zottman Curl28
7. Close Grip Dumbbell Press28