Workout Routine

Full Body Dumbbells Only No Bench (3-day)

by farishisham

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

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 sets

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 sets

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 sets

Bicep Curls

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

Bicep Curls

3 sets

diamond push-ups

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

diamond push-ups

3 sets

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 sets

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 sets

Dumbbell Squat

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

Dumbbell Squat

3 sets

shrug

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

shrug

3 sets

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 sets

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 sets

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 sets

feet Elevated Push-Ups

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

feet Elevated Push-Ups

3 sets

Bicep Curls

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

Bicep Curls

3 sets

triceps extension

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

triceps extension

3 sets