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MUSCLE GAIN · BEGINNER · DUMBBELLS ONLY · 3 DAYS/WEEK

Dumbbell Full Body workout program

Home gym with dumbbells only

Open this routine in Repto App
Dumbbell Full Body workout program cover: Home gym with dumbbells only

The workouts

Full Body A

  • Bench Press (Dumbbell)3 × 10
  • Dumbbell Row3 × 10
  • Shoulder Press (Dumbbell)3 × 10
  • Goblet Squat3 × 12
  • Plank3 × 30

Full Body B

  • Romanian Deadlift (Dumbbell)3 × 10
  • Bench Press (Dumbbell)3 × 10
  • Bicep Curl (Dumbbell)3 × 12
  • Walking Lunge (Dumbbell)3 × 12
  • Triceps Extension (Dumbbell)3 × 12

Full Body C

  • Goblet Squat3 × 12
  • Lateral Raise (Dumbbell)3 × 15
  • Bulgarian Split Squat (Dumbbell)3 × 10
  • Hammer Curl (Dumbbell)3 × 12
  • Standing Calf Raise (Dumbbell)4 × 15

Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.

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