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Dumbbell-Only Full Body
A complete dumbbell-only full body workout you can do at home or in a crowded gym: squats, hinges, presses, rows, and arms — with sets and progress tips.
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Workout
Dumbbell-Only Full Body
Full body
1.Goblet squat
Rest 90–120 sec
3 × 8–12
2.Dumbbell Romanian deadlift
Soft knees, hinge at hips
3 × 8–12
3.Dumbbell press (flat or floor)
Rest 90–120 sec
3 × 8–12
4.Dumbbell row
Per arm if single-arm
3 × 8–12
5.Dumbbell shoulder press
3 × 8–12
6.Curl + triceps extension supersets
Alternate curl and triceps each round
2 × 10–15
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