🌱 Dumbbell Only Home Or Gym Full Body Workout

You will be working out 3 days per week - Monday, Wednesday and Friday. Do not add additional exercises into this workout. Cardio can be performed first thing in the morning, or post-resistance training.

Monday

Exercise	Sets	Reps
Dumbbell Squat	3	6-12
Dumbbell Bench Press	3	6-12
One Arm Dumbbell Row	3	6-12
Standing Dumbbell Curl	3	6-12
Two Arm Seated Dumbbell Extension	3	6-12
Sit Up	3	10-25

Wednesday

Exercise	Sets	Reps
Dumbbell Step Up	3	6-12
Dumbbell Stiff Leg Deadlift	3	6-12
Seated Dumbbell Press	3	6-12
Standing One Leg Dumbbell Calf Raise	3	10-20
Dumbbell Shrug	3	10-15
Dumbbell Side Bends	3	10-15

Friday

Exercise	Sets	Reps
Dumbbell Lunge	3	6-12
Dumbbell Floor Press	3	6-12
Wide Grip Pull Up	3	6-12
Standing Hammer Curl	3	6-12
Lying Dumbbell Extension	3	6-12
Lying Floor Leg Raise	3	10-25