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Full-Body Dumbbell Workout
General
Beginner
Body
Plan Details
The Full-Body Dumbbell Workout routine by soleobjective is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Simple workout routine that only requires dumbbells and a bench.
Routine detail
Day 1
Chest, Shoulders, & Triceps
Est. 70 min
12 exercises
Dumbbell Bench Press
4 Sets x 16,16,8,8 Reps
Dumbbell Fly
4 Sets x 16,16,8,8 Reps
Kettlebell Military Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12,12,8,8 Reps
Dumbbell Front Raise
4 Sets x 12,12,8,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 16,16,10,10 Reps
Dumbbell Tricep Kickback
4 Sets x 10,10,8,8 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Push-Up (Close Hand)
2 Sets x 10 Reps
Push-Up (Wide Hand)
2 Sets x 10 Reps
Day 2
Legs & Abs
Est. 129 min
14 exercises
Dumbbell Squat
3 Sets x 15,10,10 Reps
Dumbbell Lunge
5 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 12,8,8,8,8 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Weighted Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Bench Leg Pull-In
3 Sets x 20 Reps
Flutter Kick
3 Sets x 100 Reps
Scissor Kick
3 Sets x 100 Reps
Oblique Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20,20,10 Reps
Day 3
Biceps & Back
Est. 37 min
6 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 12,12,8,8,8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12,12,8,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12,12,10,8,8 Reps
Dumbbell Deadlift
5 Sets x 12,12,10,8,6 Reps
Day 4
Abs
Est. 98 min
10 exercises
Weighted Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Bench Leg Pull-In
3 Sets x 20 Reps
Flutter Kick
3 Sets x 100 Reps
Scissor Kick
3 Sets x 100 Reps
Oblique Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
