Full Body Dumbbell Workout Routine at Home (.pdf)[2022]

If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle.

Exercise at your own risk

Where rep ranges are hyphenated – this denotes a rep range. For example, for dumbbell floor press, you want to complete 10 to 15 reps with perfect technique. Stop the exercise when your technique/form begins to falter.

Day 1

ExerciseRepsSets

Dumbell chest floor press10-153

Dumbell chest flys (from the floor)102

Press-upsmax2

Lying tricep extensions6-122

Skull crushers6-122

Seated dumbbell tricep extensions10-152

CrunchesMax (with good form)2

Dorsal raisesMax2

Dumbbell wood chops8 a side3

Day 3

ExerciseRepsSets

Dumbell one-arm row8-12 per side3

Dumbell rear delt flys6-122

Single leg Glute Bridges8-122

Lat pullovers10-152

Renegade Row10 per side2

Dumbbell bicep curls6-10 per arm2

Plank hold1 minute

Tib Raises102

Lunges20 (total)2

Floor Leg RaisesMax3

Day 5

ExerciseRepsSets

Dumbell squats8-153

Dumbbell jumps63

Dumbbell seated shoulder press6-123

Dumbbell shrugs122

Dumbbell lateral raises8-152

Nordic curls (assisted to begin)102

CrunchesMax2

Single-leg hip raises10 a side2

Single leg calf raises10-20 per leg2

If you have limited space, and/or budget, adding a resistance band can add some great variety to your training. You want a thin band, without handles if you wish to combine it/them with a dumbbell.

In addition, a relatively light kettlebell can be used to perform a huge variety of exercises and can be easy to combine with a resistance band for variable resistance. You’ll need to create an anchor point to attach the resistance band too, or just stand on it/them.

Some of the exercises in the routine above are demonstrated in these videos:

Floor Dumbbell Chest Press