Build strength and muscle with this complete full body dumbbell workout. No gym required - train effectively at home.
This workout targets all major muscle groups. Rest 60-90 seconds between sets. Choose a weight that challenges you but allows perfect form.
3 sets x 10-12 reps - Targets quads, glutes, hamstrings
3 sets x 10-12 reps - Targets chest, shoulders, triceps
3 sets x 10-12 reps each side - Targets back, biceps
3 sets x 10-12 reps - Targets shoulders, triceps
3 sets x 10-12 reps - Targets hamstrings, glutes, lower back
3 sets x 10-12 reps - Targets biceps
3 sets x 10-12 reps - Targets triceps
3 sets x 10-12 each leg - Targets quads, glutes, balance
The last 2-3 reps should be challenging but with perfect form. If you can easily do more, increase the weight.
Control every rep. Don't use momentum. This builds more muscle and prevents injury.
Spend 5-10 minutes warming up. Light cardio and dynamic stretching prepares your muscles.
Each week, try to add a rep or increase weight slightly. This is how you build muscle.
Do this workout 2-3 times per week with at least one rest day between sessions. Your muscles need time to recover and grow.
Start with a weight that allows 12 reps with good form but feels challenging by the end. Men typically start 15-25 lbs, women 8-15 lbs per hand.