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Full-Body Workout (3 Days a Week)

Rest Between Sets: 60-90 seconds
Focus: Full-body muscle development, focusing on proper form, control, and building a solid foundation for muscle growth.

Day 1: Full Body

  1. Dumbbell Goblet Squat
    3 sets x 10-12 reps
    (Hold one dumbbell with both hands at chest level, squat deeply while keeping the chest upright. Focus on leg and glute engagement.)
  2. Dumbbell Bench Press (Floor Press if no bench)
    3 sets x 8-10 reps
    (Lie on your back, press both dumbbells straight up, focus on chest contraction. Use floor press if no bench available.)
  3. Dumbbell Rows
    3 sets x 10-12 reps per side
    (One knee on a bench or sturdy surface, pull the dumbbell towards your hip to target the back muscles. Keep core tight.)
  4. Dumbbell Shoulder Press
    3 sets x 8-10 reps
    (Press the dumbbells overhead, keeping your elbows slightly in front of the shoulders. Focus on shoulder engagement.)
  5. Dumbbell Deadlifts
    3 sets x 10-12 reps
    (With knees slightly bent, hinge at the hips, and lower the dumbbells to mid-shin level, then return to standing position. Focus on hamstrings and glutes.)
  6. Dumbbell Bicep Curls
    3 sets x 12-15 reps
    (Stand tall, curl the dumbbells towards the shoulders, and focus on squeezing the biceps.)
  7. Dumbbell Triceps Kickbacks
    3 sets x 12-15 reps
    (Lean forward slightly, keep the upper arm parallel to the ground, and extend the dumbbells back to target the triceps.)
  8. Plank
    3 sets x 30-45 seconds
    (Hold the position with body in a straight line, engaging the core for stability.)

Day 2: Full Body

  1. Dumbbell Bulgarian Split Squat
    3 sets x 10-12 reps per leg
    (Rest one foot on a bench or elevated surface behind you, squat down while keeping your chest up and front knee behind toes.)
  2. Dumbbell Chest Press (Floor Press if no bench)
    3 sets x 8-10 reps
    (Similar to Day 1, focus on chest contraction, press the dumbbells up and control the descent.)
  3. Dumbbell Reverse Lunges
    3 sets x 10-12 reps per leg
    (Step backward into a lunge while holding dumbbells at your sides, focus on hamstring and glute engagement.)
  4. Dumbbell Lateral Raises
    3 sets x 10-12 reps
    (Raise the dumbbells out to the side to shoulder height, keeping arms straight, focus on shoulder activation.)
  5. Dumbbell Renegade Rows
    3 sets x 8-10 reps per side
    (In a push-up position, row one dumbbell while stabilizing your body with the other, engaging your core and back muscles.)
  6. Dumbbell Hammer Curls
    3 sets x 10-12 reps
    (Curl the dumbbells with palms facing each other, focusing on the forearms and biceps.)
  7. Dumbbell Triceps Overhead Extension
    3 sets x 12-15 reps
    (With both hands on one dumbbell, press it overhead and lower it behind your head to target the triceps.)
  8. Bicycle Crunches
    3 sets x 20 reps
    (Alternate bringing opposite elbow to knee while extending the other leg, focusing on the obliques and core.)

Day 3: Full Body

  1. Dumbbell Sumo Squat
    3 sets x 10-12 reps
    (Wider stance with toes pointed outward, hold one dumbbell with both hands between your legs, squat down focusing on glutes and inner thighs.)
  2. Dumbbell Push-Ups (Hand on Dumbbells for Elevated Position)
    3 sets x 8-10 reps
    (Place your hands on dumbbells for a deeper push-up position, engaging the chest, shoulders, and triceps.)
  3. Dumbbell Step-Ups
    3 sets x 10-12 reps per leg
    (Step onto a bench or elevated surface with one leg, focusing on quads and glutes.)
  4. Dumbbell Front Raise
    3 sets x 10-12 reps
    (Raise the dumbbells in front of your body to shoulder height, focusing on the front deltoids.)
  5. Dumbbell Bent-Over Rows
    3 sets x 10-12 reps
    (Bend over at the hips, pull the dumbbells towards your waist to target the back muscles, focusing on form and range of motion.)
  6. Dumbbell Concentration Curls
    3 sets x 12-15 reps per arm
    (Sit down, curl one dumbbell at a time while focusing on the bicep contraction.)
  7. Dumbbell Skull Crushers (Lying Tricep Extensions)
    3 sets x 12-15 reps
    (Lie down on the floor or a bench, extend the dumbbells from the forehead up, focusing on triceps activation.)
  8. Leg Raises
    3 sets x 12-15 reps
    (Lie flat on your back and raise your legs, engaging your lower abs.)

Additional Tips for Muscle Building:

  • Progressive Overload: Gradually increase the weight of the dumbbells as you get stronger. If you can’t increase weight, aim to increase the number of reps or sets over time.
  • Form First: Focus on maintaining good form to avoid injury and ensure that you’re targeting the muscles correctly.
  • Nutrition: Eat in a caloric surplus with sufficient protein intake (1.2-1.5g per pound of body weight) to promote muscle growth.
  • Rest: Ensure you’re getting 7-9 hours of sleep each night to maximize recovery and muscle growth.

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