Full-Body Dumbbell Workout

Can you get a full-body workout with dumbbells? The answer to that is a resounding: yes. The dumbbell is the most versatile bit of kit you’ll find at the gym or home, and you can have a hard-working and fulfilling full-body workout using them.

Some of these exercises are modified bodyweight exercises, so get the form down without the weight first before trying the weighted variants.

Full-Body Dumbbell Workout Plan

Unless otherwise specified, aim for 5 sets of 12-15 reps per exercise. It’s recommended to split this workout plan over three days, with a day’s rest in between.

Chest and Back Day

• Dumbbell Bench Press

• Dumbbell Chest Flys

• Straight-Arm Pullovers

• Dumbbell Rows

• Dumbbell Sumo Deadlift

• Dumbbell Single Arm Rows

• Standing Chest Flys

• Renegade Rows

Legs and Core Day

• Bulgarian Split Squats

• Curtsy Lunges

• Romanian Deadlift

• Russian Twists

• Devil Press (Burpees with dumbbells)

• Goblet Squats

• Glute Bridges

• Weighted Leg Raises

• V-Sits

Arms and Shoulder Day

• Arnold Press

• Shoulder Press

• Reverse Flys

• Lateral Raises

• Skullcrushers

• Bicep Curls

• Triceps Kickbacks

• Palms-Down Wrist Curls

Want to learn more?

Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more.