45 Min FULL BODY DUMBBELL WORKOUT | Strength + Muscle Building at Home

Описание: Tap in for an intense 45 Min Full Body Dumbbell Workout! This at home routine is designed for strength and muscle building, using just dumbbells.

In Block 1 we will focus on sculpting your chest and back muscles, followed by a powerful complete lower body circuit in Block 2. Block 3 targets shoulders, biceps, and triceps for a complete upper body burn.

No gym? No problem! Achieve your fitness goals in the comfort of your home. Join in for a dynamic session that will boost your endurance, tone your muscles, and enhance your overall fitness level.

Grab your dumbbells, hit play, and let's CRUSH the next 45 minutes together!💪

✅ Warm-Up and Cool Down Included

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Weights used:

40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg

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💪 Target Muscles: Upper Body
⏱ Duration: 45 Minutes

40-90 sec work | 20 sec rest | Superset Finisher

0:00 - Intro

0:23 - Warm-Up

BLOCK 1 - CHEST/BACK
4:06 - Pronated Row
5:05 - Chest Press (R)
5:36 - Chest Press (L)
6:06 - Chest Press Hold
6:55 - Close Row
7:56 - Decline Chest Press
8:56 - Supinated Row (R)
9:57 - Supinated Row (L)
10:56 - Pronated Chest Fly
11:25 - Neutral Chest Fly
12:12 - Round 2


BLOCK 2 - LOWER BODY
21:31 - Heel Elevated Suitcase Squat Holds
22:34 - RDL
23:33 - Reverse Lunge with Pulse
24:31 - Split Squat Slow Tempo (R)
25:34 - Split Squat Slow Tempo (L)
26:33 - Toe Elevated Calf Raise (R)
26:51 - Toe Elevated Calf Raise (L)
27:11 - Toe Elevated Calf Raise Holds
27:33 - Round 2


BLOCK 3 - SHOULDERS/BICEPS/TRICEPS
35:15 - Alt Shoulder Press with Fly
36:17 - Hammer to Supinated Curl
37:16 - Single DB Overhead Tricep Extension
38:16 - Lateral Raises
38:36 - Bent Arm Raises
38:57 - Straight Arm Swings
39:38 - Wide Curls
40:08 - Reverse Eccentric Curls
40:57 - Skull Crushers
41:55 - Round 2

FINISHER
48:44 - Plank with Push Ups

50:27 - Cool Down

Have a great workout! 💪


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Drop a comment below and let us know how you did with this full body workout! 👇💬

See you on the next one! 👊





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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.