40-min Dumbbell Full Body Workout | 3 Circuits for Strength & Muscle

Описание: Get ready to crush this powerful 40-minute full body dumbbell workout!
We’ll move through 3 circuits of 5 exercises each — targeting legs, glutes, push (chest, shoulders, triceps), and pull (back, biceps). Each circuit is repeated twice for a total of 6 rounds. Perfect for building strength, improving endurance, and sculpting your entire body.

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🏋️‍♂️ WORKOUT STRUCTURE
Duration: 40 minutes
Equipment: Dumbbells
Format: 3 circuits of 5 exercises (each repeated twice)
Interval: 45 sec work / 20 sec rest
Focus: Total Body – Legs, Push, Pull

⏱ TIMESTAMPS
00:00 Intro
00:40 Warm-Up
Circuit 1 – Legs & Glutes
04:10 Goblet Squats
05:15 Romanian Deadlifts
06:20 Reverse Lunges
07:25 Sumo Squats
08:30 Curtsy Lunges
09:35 Repeat Circuit 1
Circuit 2 - Push (Chest, Shoulders, Triceps)
16:05 Dumbbell Chest Press
17:10 Dumbbell Chest Fly
18:15 Arnold Press
19:20 Lateral to Front Raises
20:25 Triceps Overhead Extension
21:30 Repeat Circuit 2
Circuit 3 - Pull (Back, Biceps)
28:00 Dumbbell Rows
29:05 Renegade Rows
30:10 Reverse Fly
31:15 Bicep Curls
32:20 Hammer Curls
33:25 Repeat Circuit 3
39:00 Cooldown

✅ TIPS FOR SUCCESS
Use moderate to heavy dumbbells
Maintain good form over speed
Stay consistent — results come with time and effort!

💬 Let me know how you did in the comments and don’t forget to like & subscribe for more home workouts!

📢 DISCLAIMER: Before starting any workout, consult your doctor to make sure it's safe for you. Keep in mind that all forms of exercise carry some risk of injury. By participating in this workout, you acknowledge and accept those risks, and voluntarily assume full responsibility. DEYOFIT is not liable for any injuries or issues that may occur.

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