The dumbbell only full body workout, short, sweet and as accessible as possible!
Welcome to the singular series part 2!
The series dedicated to showing you that no matter the equipment and the exercises available, you can always get that killer workout in!
We will go over a full-body workout on this part of the singular series using only our trusty dumbbells. The point of this particular workout is to make it as efficient as possible.
The efficiency will be based on how long it takes for each session to hit as many muscle groups as possible.
I will make sure to give you enough variables to be able to create the workout that works best for you.
Let’s get to it!
Principles of the Dumbbell Only Full Body Workout:
Some people will specifically benefit from a dumbbell only full body workout.
Dumbbells are an excellent form of equipment, they can be used for almost as many exercises as a barbell can. In addition, the dumbbells allow for a more controlled and flexible range of motion.
How such a workout might be the one for you:
Due to the nature of the exercises utilized in a full-body workout, we prioritize compound movements that involve more than one muscle group.
Prioritizing such movements will allow you to utilize as much of your body as possible at as little time as possible.
In general, when you build your own dumbbell only full body workout, you can expect to have a full session done in under an hour. That is of course depending on how much focus you are willing to put on each muscle group.
Talk about efficiency!
What makes a good workout plan good?
The first thing to look for is whether you can train each muscle at least twice per weak. This is going to be optimum for recovery, hypertrophy as well as strength.
With a full body workout, you can accomplish that by just training twice the entire week!
While that is not going to offer you optimal results, you get an idea of just how useful it can be. By training between 3 and 4 times a week, you can have a very well round regime set up!
You can go many different ways about this workout. As a rule of thumb, the first thing to figure out will be your compound lifts.
Once you figured out what your workout will be based on, you can either leave it at that or accessorize. Whenever I am building a full body workout, I like to have at least two exercises in, a compound and an accessory one.
For example, DB bench press and DB flyes or DB squeeze press for a finisher. You can also use exercises to improve movement and stability such as DB Side lunges or DB Turkish Get-ups if you want to spice things up.
The Dumbbell Only Full Body Workout Split:
With no further a due, I am going to give you three different versions of the dumbbell only full body workout.
The way you choose to execute the workouts below will be determined by your goals.
- 2 Different workouts performed twice a week for a total of 4 days
- 2 Hypertrophy focused workouts and 2 strength focused workouts
- 3 different workouts for a total of three days a week
- 5 Full Body sessions with mixed versions of similar exercises
Day 1: All Round
Being the first day of training, we are going for an all-around workout.
The rep ranges are a combination of hypertrophy as well as strength. Your breaks here should be between 60 and 90 seconds long.
Day 2: Strength Focused
The second part of the workout is strength-focused. What we are aiming for here is similar movements where we can push enough weight.
The reps are lowered so the weight used should be increased. When training for strength it is likely that you might sacrifice some range of motion or form in order to complete the exercise. DO NOT OVERDO IT!
Sure you moved that weight but if you get hurt along the way, you will have to kiss working out goodbye until you recover.
Your breaks should be enough to make you feel comfortable to start working out again. Between 90 seconds and three minutes.
Day 3: Mobility and Performance
For day three, we spice things up by introducing some mobility and performance exercises.
You should pick the weight according to how comfortable you feel performing each exercise. This part of your workout is really going to put your fitness to the test, your breaks in between sets should not exceed 60 seconds.
Take your time to become comfortable with some of the positions if they feel awkward at first.
Dumbbell Only Full Body Workout:
Versatile, simple and effective. If you do not have an infinite amount of time to work out but still want results, this might be the workout for you. You can modify each day to fit your own goals and schedule, for more examples on dumbbell only workouts as well as some extra exercises, make sure to check part 1 for the upper lower version.
Stay tuned for Part 3!
- Men’sHealths, “This Total-Body, Muscle-Building Dumbbell Workout Takes Just 25 Minutes”, By EBENEZER SAMUEL