Full Body Workout Plan: Best Home Routine, Get Your Free Fitness Training App Full Body Dumbbell Workout Men
intermediate level
Looking for a full body workout plan? Find The best home routine here - get your free fitness training app.Simple db home workouts to build muscle.
Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).
For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.
To build serious muscle, strength, and conditioning, you don't need a gym full of equipment. All you need are two dumbbells and a strategy! I created four complexes that each require only a pair of dumbbells and your body. Each complex will test you in a different way.
Complexes are beneficial because they require you to complete a high-volume workout in a short period of time. The key is to keep the weight on your back until you've completed all of the movements. There will be no rest until you have completed a round.
Try this workout, and if you enjoy this type of training as much as I do, try the full 8-week Total Fitness with Andy Speer program in BodyFit.
Total Fitness is unlike any other program you've tried, and it's ideal for training both at home and in the gym. The first two weeks, dubbed GPP + Total Fitness, consist solely of workouts that combine body weight with simple, strategic dumbbell work such as loaded carries. And that's only two of the eight weeks.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 8
- Sets: 4
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 8
- Sets: 4
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
This daily workout contains 1 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 8
This daily workout contains 12 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 8
- Sets: 4
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 6
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
