Lean and Tough Full-Body Dumbbell Strength Training Program

Target Audience:

This program is suitable for individuals with a moderate fitness level who want to build lean muscle, improve overall strength, and increase toughness using full-body dumbbell exercises.

Frequency:

Perform this full-body strength training program 3 times a week, with at least one rest day between sessions. For example, you could follow a schedule like Monday, Wednesday, Friday, with the option to add another session on the weekend.

Warm-Up:

Begin each session with a 5–10-minute warm-up. Include dynamic movements such as leg swings, arm circles, and light cardio exercises to increase blood flow and prepare your muscles for the workout.

Full-Body Dumbbell Strength Training:

It is important to perform each exercise with proper form and control. Start with a weight that allows you to complete the desired repetitions with moderate difficulty. As you progress, you can gradually increase the weight.

1. Dumbbell Goblet Squats:

• Sets: 3 sets
• Repetitions: 10-12 repetitions per set
• Rest: 2 minutes of rest between sets

2. Dumbbell Romanian Deadlifts:

• Sets: 3 sets
• Repetitions: 10-12 repetitions per set
• Rest: 2 minutes of rest between sets

3. Dumbbell Floor Press:

• Sets: 3 sets
• Repetitions: 8-10 repetitions per set
• Rest: 2 minutes of rest between sets

4. Dumbbell Bent-Over Rows:

• Sets: 3 sets
• Repetitions: 10-12 repetitions per set
• Rest: 1 minutes of rest between sets

5. Dumbbell Overhead Press:

• Sets: 3 sets
• Repetitions: 8-10 repetitions per set
• Rest: 1 minutes of rest between sets

6. Dumbbell Bicep Curls:

• Sets: 3 sets
• Repetitions: 10-12 repetitions per set
• Rest: 1 minutes of rest between sets

7. Dumbbell Triceps Extensions standing:

• Sets: 3 sets
• Repetitions: 10-12 repetitions per set
• Rest: 1 minutes of rest between sets

Cooldown:

Finish each session with a 5–10-minute cooldown. Engage in static stretching for major muscle groups to improve flexibility and reduce muscle soreness.

Estimated Time:

A typical session, including warm-up and cool-down, could take approximately 60 minutes.