Completing this full-body workout using dumbbells will provide a balanced stimulus for various muscle groups. It promotes overall strength development, muscular endurance, and improves functional fitness. Additionally, incorporating compound movements like squats, presses, and rows helps engage multiple muscle groups simultaneously, providing efficient and effective workouts.
| Exercise | Sets | Reps | Rest Period | Benefits |
| Goblet Squats | 3 | 12 | 60secs | Goblet squats target your quadriceps, hamstrings, glutes, and core muscles. They help improve lower body strength, stability, and mobility. |
Notes: Hold a dumbbell vertically against your chest, squat down until your thighs are parallel to the floor, and then return to the starting position. Focus on maintaining proper form and keeping your core engaged.
| Dumbbell Chest Press | 3 | 10 | 60secs | The dumbbell chest press primarily targets your chest muscles (pectoralis major), shoulders, and triceps. It helps develop upper body strength and muscular endurance. |
Notes: Lie on a flat bench or the floor, hold a dumbbell in each hand at chest level, and push them upward until your arms are fully extended. Lower the dumbbells back to the starting position in a controlled manner.
| Bent-Over Rows | 3 | 10 | 60secs | Bent-over rows work your back muscles (rhomboids, lats, and erector spinae), biceps, and rear deltoids. They help improve posture, upper body strength, and back stability. |
Notes: Stand with your feet shoulder-width apart, hinge forward at the hips while keeping your back straight, hold a dumbbell in each hand with arms fully extended, and pull the dumbbells towards your chest by squeezing your shoulder blades together. Slowly lower the dumbbells back down.
| Dumbbell Shoulder Press | 3 | 10 | 60secs | Dumbbell shoulder press targets your shoulder muscles (deltoids) and triceps. It enhances shoulder strength, stability, and improves overall upper body pressing movements. |
Notes: Hold a dumbbell in each hand at shoulder level with palms facing forward. Push the dumbbells upward until your arms are fully extended, and then lower them back down to shoulder level.
| Dumbbell Lunges | 3 | 12 (6x Each leg) | 60secs | Dumbbell lunges engage your quadriceps, hamstrings, glutes, and calves. They help develop lower body strength, balance, and coordination. |
Notes: Stand with your feet hip-width apart, hold a dumbbell in each hand by your sides, take a step forward with one leg, lower your body until both knees are bent at a 90-degree angle, and then push back up to the starting position. Alternate legs with each rep.
| Dumbbell Bicep Curls | 3 | 12 | 60secs | Dumbbell bicep curls target your biceps brachii muscles, forearms, and stabilizing muscles. They enhance arm strength and help achieve well-defined biceps. |
Notes: Stand with your feet hip-width apart, hold a dumbbell in each hand with palms facing forward, and curl the dumbbells up towards your shoulders while keeping your elbows stationary. Slowly lower the dumbbells back down.
Remember to start with a weight that challenges you but allows you to maintain proper form throughout each exercise. If you’re new to strength training, consider seeking guidance from a fitness professional to ensure proper technique and minimize the risk of injury.
