Full-Body Dumbbell Workout - JEFIT

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Full-Body Dumbbell Workout - JEFIT

Full-Body Dumbbell Workout banner

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 Demonstration

Dumbbell Bench Press

4 Sets x 16,16,8,8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 16,16,8,8 Reps

Kettlebell Military Press Demonstration

Kettlebell Military Press

2 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12,12,8,8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12,12,8,8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

4 Sets x 16,16,10,10 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

4 Sets x 10,10,8,8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

2 Sets x 10 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

2 Sets x 10 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

2 Sets x 10 Reps

Day 2

Legs & Abs

Est. 129 min

14 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 15,10,10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 6 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

5 Sets x 12,8,8,8,8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 10 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Bench Leg Pull-In Demonstration

Bench Leg Pull-In

3 Sets x 20 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 100 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 100 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 20 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 10 Reps

V-Up Demonstration

V-Up

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 20,20,10 Reps

Day 3

Biceps & Back

Est. 37 min

6 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 12,12,8,8,8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 12,12,8,8,8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10,10,8,8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

2 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12,12,10,8,8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

5 Sets x 12,12,10,8,6 Reps

Day 4

Abs

Est. 98 min

10 exercises

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Bench Leg Pull-In Demonstration

Bench Leg Pull-In

3 Sets x 20 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 100 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 100 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 20 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 10 Reps

V-Up Demonstration

V-Up

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

2 Sets x 20 Reps