The ONLY Dumbbell Workout That You NEED (FULL BODY)

The ONLY Dumbbell Workout That You Need! Minimal Equipment Needed for Maximum Gains!

Follow this Dumbbell Workout for Optimal Muscle Growth!

1. Walking Lunges 3x8-12 Reps
2. Dumbbell Rows 3x8-12
3. Chest Press 3x8-12
4. Dumbbell Shoulder Press 3x8-12
5. Dumbbell Bicep Curls Alternating 3x8-12
6. Dumbbell Tricep Extension 3x8-12

Rest for 60 Seconds Between Sets.

For Added ABS Exercise add 3 Sets of 60 Second Planks.

Follow these with good form and achieve maximum health.

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PODCAST:

[KennyAims]

Walking Lunges: 1:20
Dumbell Rows: 2:05
Chest Press: 2:40
Dumbell Shoulder Press: 3:18
Dumbell Biceps Curls Alternating: 3:46
Dumbell Tricep Extension: 4:15
Time Stamps for people like me who need to see it multiple times to be sure they're doing it right haha

[johncarlobalaoegtimbol]

Great vid. I wish every workout vid were like this. Breaks down proper form, wide shots, no bullshit fluff video, not intimidating for beginners.

[shadowman]

I love how you're articulate about the presentation. You say it as you do it.
There are 1000 of YouTubers who talk for an hour verbally without showing you what the heck they are talking about. Or they use complicated exercise names without really showing what the exercise looks like and how it's done.

Your style is short, simple, articulate, easy to follow.

[iTubeYourDadsMinge]

I’m a smaller guy and have been doing this routine for nearly a year now, 3+ times a week as suggested.

Thank you so much for being the ones to finally cut through all the elitist, macho, baby oil crap, for us people who are just beginning, and providing something simple and tangible to provide clear results, without overcomplicating a single thing.

It has changed my life.

[ldk]

I’ve been doing this exercise for almost a week now. (20lbs dumbbells) I do 3 sets/10 reps on each exercise. When that gets too easy I’m gonna go up to 12 reps. I will keep everyone updated ✊🏿

[ColtonWeeks]

This seems like a great video for someone getting into fitness. Small number of simple exercises to target the whole body. It's very intimidating for a beginner trying to learn to work out seeing "you need to use these 5 exercises for the arms, 3 for your chest etc" this video right here is what beginners need

[iTubeYourDadsMinge]

Finally, a simple video that a beginner can easily absorb and benefit from. Thank you!

[latinrenaissance]

Thank you so much for this! This is by far the simplest video ive come across since im an absolute beginner.

Leaving this here for my reference:

8-12 reps for each exercise & 3 sets for each exercise.
(Rest for a minute between each set. The rest is important because without rest its just cardio with weights. Do the workout 3 times a week.)

[williamscott]

This is the most practical full body workout I've found on Youtube.

[roofcollapse]

Started this workout two months ago. Here is my story:

Background : I am skinny fat. I weigh 150lbs but most of it is fat in my guts with twig legs/arms.

I started beginning of June and was barely doing 10/15lb dumbbells per each exercise. two months in I have now increased to doing 20lbs for two exercises and 30/35lbs for the rest. Still have my skinny arms but I am seeing muscles I have never seen before.

I also added in 30 minutes of stationary bike work at the end on the Hill mode, which has actually led to some noticeable muscle gains in my calves. My stomach fat has started to slim down at the top end.

I eat about 1800 - 2000 calories but all of it is high protein/high carbs with low fats. The fats I do eat are healthy fats mostly from Avocado.

Really impressed with this workout to help build my base strength. I believe I can do this for a few more months or the full 12 months before I will need to start looking at increasing to 4-5 day split body part workouts instead. Highly recommend this plan just make sure you are doing the right things outside of the gym. And remember it is better to take an extra weight day if needed this is why it is a 3 day plan for beginners and not a 4 day or higher.

[serafeiml]

1. Walking Lunges 3x8-12 0:57
2. Dumbbell Rows 3x8-12 2:00
3. Chest Press 3x8-12 2:36
4. Dumbbell Shoulder Press 3x8-12 3:14
5. Dumbbell Bicep Curls Alternating 3x8-12 3:54
6. Dumbbell Tricep Extension 3x8-12 4:16

[HappyfoxBiz]

done forward lunges, 12 reps only... discovered a new sensation of pain I never felt in that region, something appears to be alive down there.

[righteousrat]

I love the simplicity of this workout. So many workouts lately have these weird movements. I just want basic exercises for each muscle group in a routine that is easy to follow and remember. Thanks

[katiestarling]

I love you guys. I listen to Mind Pump every day and I have learned so much. I've lost 65 pounds and you all keep me motivated! Thank you!

[someone]

“Dumbells only” proceeds to use a bench. 😂😂

[jjsifo]

Heck I am 65 years old and yes, have had to lower the weight to 15 - 20 lbs dumbells in the last 30 years but still at it, feel great except for a headache from the triceps extension. Thanks for the video, it is a great refresher, not a bodybuilder just tryin to stay fairly fit. JJ

[SBLOOSH]

I am currently 16yr old (Male)
And about 105KG’s
Im going to start doing this routine 3-4 times a week for a month + some basketball/basic cardio like walking + a calorie deficit and Ill check back in a month to show my progress!
——-
Starting stats (105KG, Lifting weight each arm 2KG)

[Lawliet]

I recently bought a pair of dumbbells and started working out to improve my health. I tried doing several workouts that were also mentioned in the video. I would try this set of workouts from now on. Thank you for the helpful and straightforward instructions sir! Have a great day!

[ronnierahman]

@Mr Stefano: I have God willing lost 10 Kg in 2 weeks and can already see my physique take shape. Thank you very much for such a great video.

[nerdynepali]

one most important thing I learned from this video was that I was doing cardio with weights jumping from exercise to another by doing a single set of each and repeating. Thanks Mind Pump TV I am going to do 3 sets per exercise before moving to another! Thank you very much!