Physique Global

Full Body Dumbell Workout at Home

With most parts of the world in Lockdown due to the deadly coronavirus, getting your daily dose of a hardcore gym workout is something that everyone must be missing. Thus, this routine provides a full-body, 2 days split where an individual can target all of their body parts and either gain/maintain muscle mass depending on the calorie intake and macros.

In this workout split, all you need is a pair of dumbbells that are affordable as well as easily accessible. Let’s get down to the workout split now.

Workout Split:

Training Day 1: (Chest, Arm, and Shoulder)

Floor press

Floor fly’s

DB kickback

Alternating DB Bicep Curl

Dumbbell shoulder press

Dumbbell side raise

Training Day 2: (Back and Leg)

Dumbbell Squat

Dumbbell Deadlifts

Dumbbell walking lunges

Bent over Two-Dumbbell Row

Stiff-Legged Dead Lift

We would be covering all the body muscles in this 2-day training split. You would train chest, arms, and shoulders on day 1 and legs & back muscles on day 2. You can perform this workout 6 days a week, alternating between the two training days.

All these exercises need to be performed in sets of 3 with 15-20 repetitions and 45 secs of rest in between each set. Performing your workouts in the supervision of a gym trainer is the best practice, but since we would be doing our workouts at home, we suggest watching some videos online to get a clearer picture of exact form while performing these exercises so that the chances of injury is minimized. Also, don’t forget to warm up before a workout and stretch your muscles after completing the workout to avoid injuries and achieve optimum muscle growth.

To get the best results from any workout plan, you need to follow the plan with dedication and also your nutrition should be on point.

Remember – Results happen over time, not overnight. Work hard, stay consistent, eat right, and be patient!

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