Based on: Ultimate Full-Body Dumbbell Workout | Andy Speer
Perform 3 rounds, resting 60-90 sec. between rounds
- Dumbbell Clean: 10 reps
- Dumbbell Push Press: 10 reps
- Dumbbell Front Squat: 10 reps
Perform 3 rounds, resting 60 sec. between rounds
- Dumbbell Crush Press from Floor: 20 reps
- Bent-Over Row: 20 reps
- Reverse Lunge: 10 reps per leg
Perform all movements with right arm, then left arm, resting 60 sec. between.
- Single-Arm Dumbbell Snatch: 10 reps
- Single-Arm Dumbbell Farmer's Carry: 100 feet
- Dumbbell Get-Up Sit-Up: 8 reps
- Renegade Row: 10 reps
Perform 2 rounds, resting 60 sec. between rounds
- Split-stance Alternating Hammer Curl: 10 reps per arm
- Split-stance Alternating Sholder Press: 10 reps per arm
- Split Switch: 20 reps
- Squat Curl to Press: 10 reps
"Thank you for sharing your full-body dumbbell workout program, Andy! I was using the other dumbbell program for beginners:
1. Alternating Bicep Curl: 8 reps each side, 2 sets
2. Dumbbell Shoulder Press: 12 reps, 2 sets
3. Dumbbell Squat: 20 reps, 2 sets
4. Standing Dumbbell Calf Raise: 20 reps, 3 sets
5. Incline Dumbbell Bench Press: 10 reps, 3 sets
6. Standing Dumbbell Tricep Extensions: 15 reps, 2 sets
7. Dumbbell Deadlift: 12 reps, 2 sets
8. Bent Over Row: 20 reps, 2 sets
Also, use the SARMs to make my progress faster. I get them from Rats.Army shop."