Workout Routine

Free

Full Body Dumbbells Only No Bench (3-day)

by farishisham

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Full body workout using a pair of dumbbells only and small space.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

Floor Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Floor Chest Press

3×10

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

standing two-dumbbell bent over row

3×10

Lateral and Rear Delt Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Lateral and Rear Delt Raises

3×15

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Bicep Curls

3×15

diamond push-ups

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

diamond push-ups

3×30

Workout 2

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bulgarian split squat

3×10

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

single arm, single leg romanian dead lift

3×10

Dumbbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Dumbbell Squat

3×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

shrug

3×30

Weighted Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

Weighted Calf Raise

3×30

Workout 3

Dumbbell Military Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Dumbbell Military Press

3×10

Bent Over Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Bent Over Dumbbell Row

3×10

feet Elevated Push-Ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

feet Elevated Push-Ups

3×15

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Bicep Curls

3×15

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

triceps extension

3×30