FULL BODY DUMBBELL WORKOUT

Workout Duration: 45-60 minutes

Estimated Calories Burned: 400-600 kcal

Dumbbells might not seem as flashy as a loaded barbell, but trust me—they can build just as much muscle and strength while improving balance, stability, and coordination. Whether you're training at home or in the gym, this full-body dumbbell workout will hit every major muscle group while keeping things simple, effective, and challenging.

Grab your dumbbells, clear some space, and let’s get to work.

What are dumbbells?

Difficulty Scale

💪 Beginner🔥 Experienced💀 Advanced

Warm-Up: Get Those Muscles Ready

Before you start throwing around dumbbells, take 5-10 minutes to warm up properly. This reduces injury risk and gets your joints moving.

Warm-Up Routine

✅ Jump Rope or High Knees – 1-2 minutes

✅ Arm Circles & Shoulder Rotations – 30 seconds

✅ Bodyweight Squats – 15 reps

✅ Lunges – 10 reps per leg

✅ Plank Hold – 30 seconds

The Workout: Strength & Stability

1️⃣ Dumbbell Squats

A full-body staple that builds leg strength, core stability, and explosive power.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 10 reps

💀 Advanced: 3-4 sets, 6-8 reps

✅ Muscles: Quads, Glutes, Hamstrings, Core

✅ Equipment: Dumbbells

Tip: Keep your chest up, drive through your heels, and go deep for full range of motion.

2️⃣ Dumbbell Deadlifts

One of the best posterior chain builders—great for hamstrings, glutes, and back strength.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 10 reps

💀 Advanced: 3-4 sets, 6-8 reps

✅ Muscles: Hamstrings, Glutes, Lower Back

✅ Equipment: Dumbbells

Tip: Keep the dumbbells close to your shins, hinge at your hips, and squeeze your glutes at the top.

3️⃣ Dumbbell Shoulder Press

A great way to build shoulder strength and stability while also engaging your core.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 10 reps

💀 Advanced: 3-4 sets, 8 reps

✅ Muscles: Shoulders, Triceps

✅ Equipment: Dumbbells

Tip: Keep your core tight and avoid arching your lower back while pressing.

4️⃣ Dumbbell Bent-Over Rows

Perfect for building back thickness and improving posture.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 10 reps

💀 Advanced: 3-4 sets, 8 reps

✅ Muscles: Back, Biceps, Lats

✅ Equipment: Dumbbells

Tip: Keep a neutral spine, control the weight, and squeeze your shoulder blades together at the top.

5️⃣ Dumbbell Romanian Deadlifts

A killer hamstring and glute-focused variation of the deadlift.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 10 reps

💀 Advanced: 3-4 sets, 8 reps

✅ Muscles: Hamstrings, Glutes, Lower Back

✅ Equipment: Dumbbells

Tip: Maintain a slight bend in your knees, hinge at your hips, and keep the dumbbells close to your legs.

6️⃣ Dumbbell Chest Press

A great alternative to the bench press, working your chest, shoulders, and triceps while improving stability.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 10 reps

💀 Advanced: 3-4 sets, 8 reps

✅ Muscles: Chest, Triceps, Shoulders

✅ Equipment: Dumbbells, Bench (Optional)

Tip: Lower the dumbbells slowly and focus on full range of motion.

7️⃣ Dumbbell Farmer’s Carry

A core and grip strength challenge that builds overall endurance and stability.

Reps & Sets:

💪 Beginner: 1 set, 20 meters

🔥 Intermediate: 2-3 sets, 30 meters

💀 Advanced: 3-4 sets, 40 meters

✅ Muscles: Core, Forearms, Shoulders

✅ Equipment: Dumbbells

Tip: Walk tall with your shoulders back, engage your core, and control your breathing.

Cool Down: Stretch & Recover

Take 5 minutes to stretch and help your muscles recover faster.

Best Cool-Down Stretches

✔️ Seated Hamstring Stretch – 30 seconds per leg

✔️ Chest Stretch – 30 seconds

✔️ Hip Flexor Stretch – 30 seconds per leg

✔️ Standing Shoulder Stretch – 30 seconds per arm

What’s Next?

You just hit every major muscle group with only a pair of dumbbells—no machines, no excuses. If you’re on a PPL split, hit your next Push or Pull session next.

Want structured training? Check out our free & premium workout programs to level up your game.

Now rest, refuel, and be ready for the next session.

---

SPORTTONIX

Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.

Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.

Contact Us

Have questions or need assistance? We’re here to help.

• Email: info@apolloimperium.com or sporttonix@gmail.com

• Website: www.sporttonix.com