My Power Full Body Dumbbell Workout
User Workout Submitted by
Mike McErlane
When you are short on time and need a quick workout, sometimes its easier to stick to one machine, barbell, or pair of dumbbells and hit it hard and fast. If you are in need of something short and challenging that will still give you great results, then this is your program.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Squat | 3 | 10 | Legs |
| Dumbbell Front Lunge | 3 | 5 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 12 | Legs |
| Dumbbell Back Lunge | 3 | 5 | Legs |
| Dumbbell Power Row | 3 | 5 | Back |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Dumbbell Bent Over Close Grip Rows Both Arms | 3 | 5 | Back |
| Standing Dumbbell Shrugs | 3 | 15 | Shoulders |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 15 | Abs |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Dumbbell Shoulder Press Both Arms | 3 | 10 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Both Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 10 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Dumbbell Upright Row Both Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 15 | Shoulders |
| Incline Dumbbell Curl | 3 | 12 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 15 | Arms |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Incline Triceps Extension One Arm | 3 | 8 | Arms |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Bench Press On Bench Both Arms | 3 | 10 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Dumbbell Bench Press On Bench Alternating Arms | 3 | 8 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Dumbbell Bench Press On Bench One Arm | 3 | 6 | Chest |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 8 | Chest |
| Push Ups | 3 | 12 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 8 | Chest |
