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
- 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.) - 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.) - 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.) - 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.) - 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.) - Dumbbell Bicep Curls
3 sets x 12-15 reps
(Stand tall, curl the dumbbells towards the shoulders, and focus on squeezing the biceps.) - 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.) - 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
- 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.) - 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.) - 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.) - 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.) - 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.) - Dumbbell Hammer Curls
3 sets x 10-12 reps
(Curl the dumbbells with palms facing each other, focusing on the forearms and biceps.) - 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.) - 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
- 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.) - 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.) - 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.) - 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.) - 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.) - 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.) - 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.) - 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.