1 Hour FULL BODY WORKOUT with DUMBBELLS | Max Out Strength & Muscle

Get ready for an intense 1 hour full body dumbbell workout designed to help you build strength and muscle at home. This session is structured into three focused blocks to maximize your results:

💪 Block 1: Lower Body Strength - With overload on every 3rd set to push your legs to the limit.
💪 Block 2: Upper Body Strength - Focused upper body work with overload sets to build muscle and strength.
💪 Block 3: Arms & Core Circuit - Alternating between biceps, triceps, and core exercises to finish strong.

This workout includes a warm up and cool down to help you prepare, perform, and recover properly. We recommend using light, medium, and heavy dumbbells to match the demands of each block and challenge your muscles through progressive overload.

Perfect for training at home with minimal equipment, this workout is all about strength, muscle building, and high intensity training techniques to create real progress.

👉 Hit play, grab your weights, and let's work!

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0:00

0:37 - Warm Up

Block 1 - Lower Body + Overload Sets
6:07 - RDL to Suitcase Squats
7:27 - 1 & 1/4 Sumo Goblet Squats
8:46 - Goblet Squat to Reverse Lunge (Overload Set)
12:22 - Glute Bridge (3 sets + Overload Set)
17:28 - Split Squats R/L (3 sets + Overload Set)
27:02 - Toe Elevated Calf Raises (3 sets + Overload Set)

Block 2 - Upper Body + Overload Sets
32:13 - Gorilla to Close 2 sec hold Row
33:22 - Unilateral Row R/L (2 sets + Overload Set)
40:19 - Neutral Chest Press
41:39 - Chest Fly to Close Press
42:57 - Chest Press (Overload Set)
45:53 - Unilateral Shoulder Press (R/L)
48:23 - Neutral Shoulder Press (Overload Set)

Block 3 - Biceps, Triceps & Core Circuit (2 Rounds)
51:17 - Hammer to Pinwheel Curl
52:18 - Starfish to Reverse Crunch
53:18 - Lying Dead Stop Tri Ext
54:17 - Bear Crawl Step Outs
55:18 - Zottman Curls
56:19 - Side Plank Rotation (R/L)
58:20 - Kneeling Double DB OH Tri Ext

1:07:51 - Cool Down

Weights used: 💪

▸ Chris:
45lbs/20kg
26lbs/12kg
20lbs/9kg

▸ Edi:
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg
11lbs/5kg

#fullbodyworkout #homeworkout #dumbbellworkout

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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.