Strength workout · Beginner
Full Body (Dumbbells Only)
One set of dumbbells. Full-body strength workout you can do at home or in the gym.
- Exercises
- 6
- Total sets
- 16
- Minutes
- 45
Targets: Legs, Chest, Back, Shoulders, Biceps
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Dumbbell Goblet Squat | 3 × 10-12 | 90s | Legs |
| Dumbbell Bench Press | 3 × 8-10 | 90s | Chest |
| Dumbbell One Arm Bent Over Row | 3 × 8-10 each | 90s | Back |
| Dumbbell Seated Shoulder Press | 3 × 8-10 | 90s | Shoulders |
| Dumbbell Lateral Raise | 2 × 12-15 | 60s | Shoulders |
| Dumbbell Hammer Curl | 2 × 10-12 | 60s | Biceps |
Programs with these exercises
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
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Hybrid Dumbbell + Cardio
Dumbbell compounds then bodyweight conditioning. No barbell needed.
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