Beginner Dumbbell-Only Full Body Workout

dumbbells

This post is dedicated to my beautiful and sweet Sister-in-Law who requested I create a full-body workout using dumbbells. She is a runner but can only get into the gym for weights once a week. So, she needed something that will hit every muscle in one awesome workout.

Here is a BEGINNER DUMBBELL-ONLY FULL BODY WORKOUT.

Every move should be done for 3 sets and 10 reps each. Rest 60 seconds in between sets. You will be doing 2 exercises for each body part (legs, chest, back, biceps, triceps, and shoulders) This workout might take you awhile to finish but you are hitting your full body.

Okay, here we go….

Let’s start with LEGS!


GOGLET SQUAT



DUMBBELL LUNGE (just hold dumbbells in your hands)




Next up is CHEST….


DUMBBELL BENCH PRESS (flat bench)





DUMBBELL FLYE





Time for BACK!


ONE ARM DUMBBELL ROW





DUMBBELL DEADLIFT (look at the first part of the video for the deadlift)





Moving on to BICEPS!


STANDING BICEP CURLS





CONCENTRATION CURLS





Now going to the other side of the arm….the TRICEPS.


TRICEP EXTENSIONS





TRICEP KICK BACKS





Finally, SHOULDERS!


STANDING DUMBBELL OVERHEAD PRESS





DUMBBELL SHRUG





Okay, that was a lot of information and videos. Here is the breakdown of the workout in one spot.

Remember, 3 sets per exercise with 10 reps per set

LEGS
Goblet Squat
Dumbbell Lunge
CHEST
Dumbbell Bench Press
Dumbbell Flye
BACK
One Arm Dumbbell Row
Dumbbell Deadlift
BICEPS
Dumbbell Curl
Concentration Curl
TRICEPS
Triceps Extension
Triceps Kickback
SHOULDERS
Overhead Press
Shrug


This is a good introduction to weight lifting and dumbbells. Do it once a week or so as a supplement to your running routine. But, remember that your body is amazing in its ability to adapt. You will need to change up the moves after awhile. 🙂


Questions? Comment or shoot me a message!


LIFT ON!!
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Beginner Dumbbell-Only Full Body Workout

2 thoughts on “Beginner Dumbbell-Only Full Body Workout

  1. Alicja says:

    I made a spreadsheet to take with me while I do my workout. First one done. Whoa, momma! I’m shaking all over. Great routine. Thanks lady! xoxo

    Like

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