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Full Body Workout Routine
using Dumbbells

The workout routine featured below is tailored to those that are looking to target every major muscle groups in their body in a single 2-day program. Despite being a full body workout, a pair of dumbbells and a flat bench is all you'll need.

The workout routine is split in 2 different workout days, each consisting of 7 different exercises. Day #1 targets your abs, back, chest, shoulders and forearms whereas Day #2 targets your thighs, shoulders, biceps, triceps and finally your calves.

Muscles Targeted by Full Body Workout Routine

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Workout Routine

--- Day #1 (1/2) ---

Abs #1 | Crunch
2
Sets
25
Reps
  • Upper Abdominals
Abs #2 | Twisting Crunch
2
Sets
25
Reps
  • Obliques
Back #1 | One-Arm Row on Knee
3
Sets
10
Reps
  • Biceps
  • Lats
  • Rear Deltoids
Chest #1 | Dumbbell Press
3
Sets
10
Reps
  • Pectorals
  • Triceps
Back #2 | Shrug
3
Sets
10
Reps
  • Trapezius
Shoulders #2 | Chest Fly
3
Sets
10
Reps
  • Outer Chest
  • Front Deltoids
Forearms #1 | Wrist Curl
2
Sets
25
Reps
  • Inside Forearms

--- Day #2 (2/2) ---

Thighs #1 | Squat
3
Sets
10
Reps
  • Buttocks
  • Quadriceps
Shoulders #1 | Shoulder Press
3
Sets
10
Reps
  • Triceps
  • Front Deltoids
  • Outer Deltoids
  • Trapezius
Thighs #2 | Side Lunge
3
Sets
10
Reps
  • Inner Thigh
  • Buttocks
  • Quadriceps
Shoulders #2 | Upright Row
3
Sets
10
Reps
  • Front Deltoids
  • Outer Deltoids
  • Trapezius
Biceps #1 | Biceps Curl
3
Sets
10
Reps
  • Biceps
  • Inside Forearms
Triceps #1 | Triceps Kickback
3
Sets
10
Reps
  • Triceps
  • Forearms
Calves #1 | Calf Raise
2
Sets
25
Reps
  • Calves

Additional Notes

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