Sky Sins Full Body Dumbbell Workout Routine (4-Phase Workout)

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Sky Sins 4 Phase Dumbbell workout routine

Sky Sins is a professional fitness coach and an entrepreneur.

In this time of the pandemic, a lot of people are stuck at home without any access to the gym.

But, no worries. Sky Sins has designed a full-body dumbbell workout routine that will help you grow muscles using dumbbells only.

The weight for the dumbbell workout routine should be heavy. Get a weight with which you can do 8-10 reps. If you can complete more than 10 reps, the weight is too light. If you cannot complete 8 reps, the weight is too heavy.

If in case you are unable to get heavier weights, increase the rep range to a point where you hit fatigue (can’t perform any more reps).

Start light and do lots of reps to warm up and then increase the weight each set till you get your heaviest weight. Try to do most of your sets on the heavyweight because that’s where you’ll see most of the results.

This is a 5 day dumbbell workout routine and it is setup in this way:

  • Phase 1: Single muscle group per day
  • Phase 2: Two muscle groups per day
  • Phase 3: Push, pull, legs.
  • Phase 4: Back to single muscle group per day

By varying our training methods, your body will be forced to continue to adapt and make gains. But always remember, the key is to build your strength and increase the weights with all of these exercises.is

Sky Sins dumbbell workout routine is set up in four phases:

Phase 1: Single muscle group per day

Day 1: Chest, Abs

Dumbbell Push Ups [3 sets * 15]

Step 1: Place a pair of dumbbells, slightly wider than shoulder-width apart, your feet should be together and your legs straight.

Step 2: Lower your body to the floor, pause, then push your body upwards and straighten your arms.

Step 3: Repeat

Dumbbell Floor Chest Press [4 sets * 10-12]

Step 1: Lie on the floor holding dumbbells at shoulder level with your elbows bent and your palms facing forward.

Step 2: Press the dumbbells straight up over your chest, arms straight, keeping your palms facing forward.

Step 3: Lower the dumbbells back to shoulder level, returning to starting position.

Step 4: Repeat

Incline Fly With Dumbbell [4 sets * 10-12]

Step 1: Lie on an exercise mat and place cushions under you to create a 45-degree angle. Hold the dumbbells up over your chest at 90 degrees to the ground with a slight bend in your elbows.

Step 2: Lower the dumbbells to the sides of your body in an arc-like motion inline with the middle of your chest, until your hands are at the same level as your chest.

Step 3: Raise the dumbbells back up over your chest, keeping your arms straight throughout.

Step 4: Repeat

Dumbbell Floor Chest Fly [4 sets * 15]

Step 1: Lie flat on an exercise mat with a dumbbell in each hand, arms extended with a slight bend in your elbows.

Step 2: Lower the dumbbells to the sides of your body in an arc-like motion inline with the middle of your chest, until your hands are at the same level as your chest.

Step 3: Raise the dumbbells back up over your chest, keeping your arms straight throughout.

Step 4: Repeat.

Standing Upward Dumbbell Fly [4 sets * 15]

Step 1: Stand with your feet shoulder-width apart. Hold dumbbells by your sides with palms facing forward.

Step 2: Bring the dumbbells up to chest level making their sides touch.

Step 3: Lower the dumbbells down and repeat.

Dumbbell Alternating Floor Chest Press [4 sets * 10-12]

Step 1: Lie on the floor holding dumbbells at shoulder level with your elbows bent and your palms facing forward.

Step 2: Press one dumbbell up over your chest, arm straight, while holding the other stationary.

Step 3: Lower the pressed dumbbell back to shoulder level and immediately press the dumbbell with your other arm.

Step 4: Repeat

Knee Up Crunches [4 sets * 15]

Step 1: Lie on your back with your knees up at a 90-degree angle. Hands behind your head, light fingertip pressure only.

Step 2: Exhale and contract your abs, as you slowly lift your shoulder blades off the floor.

Step 3: Press your lower back into the floor and think about pulling your belly button to your spine. Pause at the top of the movement.

Step 4: Inhale and slowly control your body back to the start position.

Step 5: Perform this exercise very slowly to avoid using momentum to help. Your body should remain perfectly still during the movement.

Lying Leg Raises [4 sets * 15]

Step 1: For this exercise, keep your core engaged, especially when you are lifting your feet up off the floor but also while they are returning and getting close to the ground again.

Step 2: Lie with your back flat on the ground and your legs extended in front of you.

Step 3: Place your hands on your sides with your palms down.

Step 4: As you keep your legs extended, straight as possible, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

Step 5: As you inhale, slowly lower your legs back down to the starting position.

Seated Leg Tucks [4 sets * 15]

Step 1: Sit on a bench with a leg stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench.

Your torso should be leaning backward around a 45-degree angle from the bench. This will be your starting position.

Step 2: Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.

Step 3: After a second pause, go back to the starting position as you exhale.

Day 2: Back, Cardio

Pull-Ups at Home [3 sets * 10-15]

Step 1: Grab the ledge or any elevated surface with an overhand grip, arms straightened, your body is hanging.

Step 2: Pull your body upwards until your chin is in line or just over the surface.

Step 3: Once your lats have completely contracted at the top, lower your body returning to starting position.

Step 4: Repeat

Dumbbell Deadlift [4 sets * 10-12]

Step 1: Stand and hold two dumbbells with palms facing in.

Step 2: With your back straight and knees locked, bend your body at your waist and lower down to the floor.

Step 3: Then straighten up while still holding the dumbbells at arm’s length. This is a very difficult exercise and is not meant for beginners.

Alternating Dumbbell Row – Home [4 sets * 10-12]

Step 1: Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Your feet should be shoulder-width apart, and your lower back should be naturally arched.

Step 2: Let the dumbbells hang at arm’s length from your shoulders, your palms facing each other.

Step 3: Without moving your torso, lift one dumbbell to your side and slowly lower it. Then repeat with your other arm.

Towel Lat Pulldown – Home [4 sets * 15]

Step 1: Roll in a towel and hold it at the ends.

Step 2: Lying face down on the floor, extend your arms forward so the towel is above your head. Your hands should be a little wider apart than shoulder-width. Keep your head in a neutral position.

Step 3: Pull each end of the towel to create tension, simultaneously, bend your arms and guide the towel behind your head towards the neck.

Step 4: Keeping your elbows wide will allow you to feel the bottom tip of your shoulder blades squeezing together.

Step 5: Slowly bring the towel back up to starting position making sure the towel stays under tension.

Dumbbell Reverse Grip Bent Over Row [4 sets * 10-12]

Step 1: Select the appropriate dumbbells and place them on the floor in front of you.

Step 2: Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with an underhand grip (palms facing up).

Step 3: Get into the starting position by keeping your back straight and bending at the knees.

Step 4: Let the dumbbells slice down your thighs until they’re just below knee height.

Step 5: Execute by pulling the dumbbells up under your chest as far as possible. Pause, and then slowly lower the dumbbells back to the starting position.

Step 6: Repeat

Standing Dumbbell One Arm Bent Over Row – Home [4 sets * 10-12]

Step 1: While standing up straight, hold a dumbbell in one arm with a palm facing in grip.

Step 2: To get into the bent-over position, bend your knees and lean forward from your hips, and allow your arm with the dumbbell to hang straight down.

Step 3: To ensure you maintain a flat back, place your free hand on your lower back, palm up.

Step 4: Contract your back muscles by bending your elbow and pulling the dumbbell up to your chest.

Step 5: To ensure your back stays square to the ground and you do not rotate your torso to move the dumbbell, keep your abs contracted.

Step 6: Under control, lower the dumbbell back to the bottom of the movement by fully extending your arm.

Step 7: Repeat the reps with this arm, then switch and repeat the reps with your other arm.

Cardio: 45 min post-workout jogging

Day 3: Shoulder, Abs

Dumbbell Lateral Raise – Home [4 sets * 10-12]

Step 1: To perform this shoulder dumbbell workout stand and bend forward slightly with your knees bent too.

Step 2: With dumbbells in both hands and elbows bent, raise upper arms to sides until elbows are at shoulder height.

Step 3: Pause, lower, and repeat.

Dumbbell Seated Shoulder Press [4 sets * 10-12]

Step 1: Start with both dumbbells positioned to each side of the shoulders in a 90-degree fashion.

Step 2: Press dumbbells upwards until arms are extended overhead.

Step 3: Lower and repeat.

Dumbbell Front Raise [4 sets * 10-12]

Step 1: begin by holding both dumbbells in front of your thighs with your palms facing your body.

Step 2: Keeping your back straight and feet shoulder-width apart, lift the dumbbells in front of you in a controlled manner until your hands are slightly above your shoulders. Pause, then slowly lower back to the starting position.

Step 3: Keep your elbows slightly bent at all times.

Dumbbell Shrugs [4 sets * 10-12]

Step 1: Stand and hold two dumbbells with your arms hanging at your sides.

Step 2: begin by raising your shoulders up as far as possible, pause, and then return to the starting position.

Dumbbell Seated Reverse Fly [4 sets * 10-12]

Step 1: Start off sitting on the end of a flat bench with your feet together on the floor in front of you and a dumbbell in each hand.

Step 2: Bend down so that your chest is rested upon your thighs and position the dumbbells underneath your legs.

Step 3: Slowly elevate the dumbbells up and out to around head level and squeeze your shoulders. While performing the reverse fly, imagine that you are trying to squeeze a grape between your shoulder blades.

Step 4: Keep your arms mostly straight with a soft elbow bend.

Step 5: Hold for a count then return back to the starting position.

Step 6: Repeat for as many reps and sets as desired.

Standing Dumbbell Arnold Press [3 sets * 10-12]

Step 1: Hold a dumbbell in each hand with your arms bent, as in the top of a biceps curl, so your palms are facing you.

Step 2: Now, instead of pushing straight up, spread your arms to each side laterally, then press your arms up and twist your hands so your palms face forwards.

Step 3: For a full range of motion, finish by pushing your head forwards and reaching as high as you can so your biceps are close to your ears.

Standing Dumbbell Upright Row [4 sets * 10-12]

Step 1: Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body.

Step 2: Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest. Your elbows should remain flared out during the movement.

Step 3: When the dumbbells are at chest level (and not your chin), pause for 1-2 seconds, then lower the dumbbells back to the starting position.

Forearm Plank Taps [3 sets * 30 seconds]

Step 1: Start in a forearm plank with your elbows stacked underneath your shoulders.

Step 2: Keeping your core tight and your hips stable, extend your left arm forward and tap the dumbbell with your hand.

Step 3: Bring your left hand back to the starting position. Repeat with your right hand.

Bicycle Crunches [3 sets * 30 seconds]

Step 1: For the bicycle crunch, sit on your pelvis or your sit bones with your feet off the ground and your upper body tall.

Step 2: Bring the opposite elbow to the opposite knee.

Step 3: Twist between your pelvis and your rib cage.

Dumbbell Russian Twist [3 sets * 15 each side]

Step 1: Sit on the floor, and with both hands hold the dumbbell in front of you with arms slightly bent.

Step 2: Slightly lean your upper body backward, until it’s against the floor.

Step 3: Begin by curling your body up, and twisting to the left while keeping the dumbbell held out in front.

Step 4: Pause, and slowly return to start and repeat this dumbbell ab workout.

Reverse Crunch [3 sets * 15]

Step 1: Lie on the floor and bend your knees so they are at 90 degrees.

Step 2: Start by curling your hips off the floor and reach your legs up toward the ceiling.

Step 3: Pause, and slowly return to starting position

Day 4: Legs, Cardio

Bodyweight Walking Lunge [3 sets * 15 steps each leg]

Step 1: When performing your lunges, ensure that your upper body stays over the top of your back knee.

Step 2: Front knee doesn’t reach forward over the top of your front toes.

Body Weight Split Squat [3 sets * 15]

Step 1: When performing this exercise, ensure that your knee, feet, and hip is in line.

Step 2: With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.

Step 3: Lower your hips toward the floor so that your rear knee comes closer to the floor.

Step 4: Pause and drive through your front heel to return to the starting position.

Dumbbell Squats [4 sets * 10-12]

Step 1: Hold a pair of dumbbells with arms fully extended net to your sides, with palms facing each other. Please your feet shoulder-width apart, with your toes pointed outward.

Step 2: Brace your abs, push your hips back and bend your knees, lowering the body into a squat with your hands remaining next to your sides. Pause at the bottom, and then push back up to the starting position.

Dumbbell Alternating Forward Lunge [4 sets * 10-12]

Step 1: Grab a pair of dumbbells with a neutral grip so that your palms are facing each other. Stand tall with your feet shoulder-width apart and arms fully extended.

Step 2: Push your chest out and take a large step forward with one leg, lowering your rear knee toward the ground while keeping your front shin as vertical as possible. Push off the front leg returning back to the starting position.

Step 3: Alternate legs.

Dumbbell Stiff Leg Deadlift [4 sets * 10-12]

Step 1: Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. brace your core throughout the movement.

Step 2: Without changing the bend in your knees, bend at your hips until your torso is almost parallel to the floor. Pause, then shoot your hips forward. squeezing your glutes tightly to return to the starting position.

Dumbbell Front Squats [4 sets * 10-12]

Step 1: Stand with your feet shoulder width apart, toes pointed out 10-30 degrees. Hoist a pair of dumbbells up to your shoulder, resting one of the dumbbell heads on the meat of each shoulder.

Step 2: Keeping your body upright and your upper arms parallel to the floor, brace your abs and lower your body until the crease of the hip drops below the level of the knee by pushing your hips back and bending your knees.

Step 3: Pause at the bottom, and then drive your heels into the floor to return back to the starting position.

Seated Dumbbell Calf Raise [4 sets * 10-12]

Step 1: Start off sitting down on the end of a flat bench and hold a dumbbell on both of your legs.

Step 2: Keeping the dumbbells firmly pressed up against your knees, slowly raise your heels up off of the floor as far as possible squeezing your calves and hold for a count.

Step 3: Return back to the starting position.

Dumbbell Standing Calf Raise [4 sets * 10-12]

Step 1: Stand upright holding two dumbbells by your sides.

Step 2: With your toes pointing forwards, raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.

Step 3: Return to starting position.

Cardio – Any 30 minutes cardio of your choice. [Running, cycling, etc.]

Day 5: Arms, Abs

Dumbbell 21s [2 sets * 21]

Step 1: Stand upright and grab dumbbells with both hands. Place your hands shoulder-width apart and allow your arms to hang toward the floor.

Step 2: Tuck your elbows tight to the sides of your body.

Step 3: Curl upward until you make a 90-degree angle at your elbows. Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.

Step 4: Now, from the 90-degree at your elbow position, curl the weight up until the dumbbells are one to two inches away from your shoulder.

Step 5: Lower the weight back to the 90-degree elbow position and repeat six more times.

Step 6: Now, allow your arms to return to full extension.

Step 7: This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.

Step 8: Repeat six more curls through this full range of motion to complete a total of 21 reps.

Dumbbell Overhead Triceps Extension [4 sets * 10-12]

Step 1: Arms should be parallel and in line with your ear when you extend over top of your head as well as in the downward position. Keep your elbows pointing straight up to the ceiling and in line with one another.

Step 2: Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still.

Step 3: Extend your arms and repeat.

Dumbbell Bicep Curl [4 sets * 10-12]

Step 1: Stand up straight with arms hanging and dumbbells in both hands, palms facing up.

Step 2: Curl dumbbells for both arms at once, twisting your wrists on the way up and keeping your elbows still.

Step 3: Slowly lower repeat.

Close Grip Dumbbell Press [4 sets * 10-12]

Step 1: Lie flat on a bench and hold the dumbbells with both hands in a close grip fashion.

Step 2: Lower the dumbbells until they touch your chest right below the nipples and then press the dumbbells back up.

Step 3: Keep your arms close to your sides during the whole exercise.

Step 4: Repeat.

Alternating Hammer Curl [4 sets * 10-12]

Step 1: Stand upright, holding a dumbbell in each hand, arms hanging at your sides and your palms inwards.

Step 2: Curl the weight in one hand towards the shoulder in a circular motion.

Step 3: Squeeze the bicep at the end of the lift and slowly lower it.

Step 4: Alternate hands and repeat. Keep your body still, elbows locked and palms faced inwards throughout the whole exercise.

Triceps Kickback [4 sets * 10-12]

Step 1: Place your left knee on a flat bench with your left hand resting at the edge of the bench for balance.

Step 2: Start with the dumbbell hanging in your right hand, with your elbow lined up at shoulder height close to the side of your body.

Step 3: Press the weight back until your arm is straight and parallel to the ground.

Step 4: Pause, and return to the starting position.

Standing Concentration Curl [4 sets * 10-12]

Step 1: Stand with a wider-than-hip-width stance and have a dumbbell placed between your feet.

Step 2: Lean forward by bending at your waist, while keeping your knees bent and back straight.

Step 3: Take the dumbbell in one hand and allow your arm to extend so that it hangs perpendicular to the floor freely.

Step 4: Curl the weight up toward your shoulder by flexing your elbow while keeping your non-working hand placed on the thigh. When you reach the top of the rep, flex your biceps and pause for one count.

Step 5: Slowly lower the dumbbell back to the initial position.

Step 6: Perform the movement for the required number of repetitions and then switch to the other arm.

Dumbbell Skullcrusher [4 sets * 10-12]

Step 1: Start by pressing up the dumbbells with your grip less than 12 inches apart.

Step 2: Keep your arms still as you inhale and bend your elbows to 90 degrees lowering the band toward your head.

Step 3: Then exhale and straighten out your arms. Flex your triceps at the top. Repeat.

Cross Crunch [3 sets * 10 reps]

Step 1: For this exercise, you’ll bring the opposite elbow to the opposite knee.

Step 2: Lie down on a mat.

Step 3: Slowly roll up and breathe out.

Dumbbell Double Crunch [3 sets * 10 reps]

Step 1: Lie on your back with your legs straight and feet raised off the ground, holding a dumbbell up over your head with your arms slightly bent behind your head.

Step 2: Brace your core and lift your shoulders and upper back off the ground. Simultaneously, bring your knees to your chest. Contract the core at top of the movement, pause, then return to starting position.

Lying Leg Raises [4 sets * 15 reps]

Step 1: For this exercise, keep your core engaged, especially when you’re lifting your feet up off the floor but also while they’re returning and getting close to the ground again.

Step 2: Lie with your back flat on the ground and your legs extended in front of you.

Step 3: Place your hands on your sides with your palms down.

Step 4: As you keep your legs extended, straight as possible, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

Step 5: As you inhale, slowly lower your legs back down to the starting position.

Phase 2: Two muscle groups per day

Day 1: Chest, Triceps

  •  Dumbbell Push Up [3 sets * 15]
  • Incline Press with Dumbbells [4 sets * 10-12]
  • Dumbbell Floor Chest Press [4 sets * 10-12]
  • Dumbbell Floor Chest Fly [4 sets * 15]
  • Standing Upward Dumbbell Fly [4 sets * 15]
  • Close Grip Dumbbell Press [4 sets * 10-12]
  • Dumbbell Overhead Triceps Extension [4 sets * 10-12]
  • Dumbbell Skullcrusher [4 sets * 10-12]
  • Triceps Kickback [4 sets * 10-12]

Day 2: Back, Biceps, Cardio

  •  Dumbbell Deadlift [4 sets * 10-12]
  • Pull Ups at Home [3 sets * 10-15]
  • Dumbbell Reverse Grip Bent Over Row [4 sets * 10-12]
  • Towel Lat Pulldown [4 sets * 10-12]
  • Single Arm Bent Over Row [4 sets * 10-12]
  • Alternating Dumbbell Curl [4 sets * 10-12]
  • Alternating Hammer Curl [4 sets * 10-12]
  • Concentration Curl [4 sets * 10-12]
  • Single Arm Preacher Curl [3 sets * 10-12]
  • Running – 45 mins

Day 3: Shoulder, Abs

  •  Dumbbell Lateral Raise [4 sets * 10-12]
  • Dumbbell Seated Shoulder Press [4 sets * 10-12]
  • Dumbbell Front Raise [4 sets * 10-12]
  • Dumbbell Shrug [4 sets * 10-12]
  • Dumbbell Seated Reverse Fly [4 sets * 10-12]
  • Standing Dumbbell Arnold Press [3 sets * 10]
  • Standing Dumbbell Upright Row [4 sets * 10-12]
  • Knee Up Crunches [3 sets * 15]
  • Seated Leg Raise [3 sets * 15]
  • Elbow Plank [3 sets * 15]
  • Reverse Crunch [3 sets * 15]

Day 4: Legs, Cardio

  • Bodyweight Walking Lunge [3 sets * 15 reps]
  • Body Weight Split Squat [3 sets * 15]
  • Dumbbell Squats [4 sets * 10-12]
  • Dumbbell Alternating Forward Lunge [4 sets * 10-12]
  • Dumbbell Stiff Leg Deadlift [4 sets * 10-12]
  • Dumbbell Front Squats [4 sets * 10-12]
  • Seated Dumbbell Calf Raise [4 sets * 10-12]
  • Dumbbell Standing Calf Raise [4 sets * 10-12]
  • Cardio – 45 mins

Day 5: Arms, Abs

  •  Dumbbell 21s [2 sets * 21]
  • Dumbbell Overhead Triceps Extension [4 sets * 10-12]
  • Dumbbell Bicep Curl [4 sets * 10-12]
  • Close Grip Dumbbell Press [4 sets * 10-12]
  • Alternating Hammer Curl [4 sets * 10-12]
  • Tricep Kickback [4 sets * 10-12]
  • Standing Concentration Curl [4 sets * 10-12]
  • Dumbbell Skullcrusher [4 sets * 10-12]
  • Cross Crunch [3 sets * 10 each side]
  • Dumbbell Double Crunch [3 sets * 10 reps]
  • Lying Leg Raises [4 sets * 15]

Phase 3: Push - Pull - Legs

Day 1 & 4: Push, Abs

  • Dumbbell Floor Chest Press [4 sets * 10-12]
  • Dumbbell Floor Chest Fly [4 sets * 10-12]
  • Dumbbell Seated Shoulder Press [4 sets * 10-12]
  • Side Lateral Raise [4 sets * 10-12]
  • Dumbbell Overhead Tricep Extension [4 sets * 10-12]
  • Triceps Kickback [4 sets * 10-12]
  • Close Grip Dumbbell Press [4 sets * 10-12]
  • Chair Dips [3 sets * 15]
  • Knee Up Crunches [3 sets * 15]
  • Seated Leg Raise [3 sets * 15]
  • Dumbbell Russian Twist [3 sets * 10 each side]

Day 2 & 5: Pull

  • Pull Up [4 sets * 10-12]
  • Dumbbell Deadlift [4 sets * 10-12]
  • Dumbbell Reverse Grip Bent Over Row [4 sets * 10-12]
  • Seated Reverse Fly [4 sets * 10-12]
  • Standing Dumbbell Upright Row [4 sets * 10-12]
  • Dumbbell 21s [2 sets * 21 reps]
  • Dumbbell Bicep Curl [4 sets * 10-12]
  • Alternating Hammer Curl [4 sets * 10-12]
  • Standing Concentration Curl [4 sets * 10-12]
  • Dumbbell Palm-Up Wrist Curl [4 sets * 10-12]

Day 3 & 6: Legs, Cardio

  • Bodyweight Walking Lunge [3 sets * 15 reps]
  • Body Weight Split Squat [3 sets * 15]
  • Dumbbell Squats [4 sets * 10-12]
  • Dumbbell Alternating Forward Lunge [4 sets * 10-12]
  • Dumbbell Stiff Leg Deadlift [4 sets * 10-12]
  • Dumbbell Front Squats [4 sets * 10-12]
  • Seated Dumbbell Calf Raise [4 sets * 10-12]
  • Dumbbell Standing Calf Raise [4 sets * 10-12]
  • Cardio – 45 mins

Follow each phase for 2 weeks and move to the next one. This dumbbell workout routine will definitely bring good results for you. Make sure you have a clean diet and are consistent with your workout.

Take a screenshot of these phases and save it in your notes. Mark your calendar and hit them all. Let me know how you liked this workout in the comments.

Later,
Fitness Freaks.

Nutrifitness Club

Nutrifitness Club

Nutrifitness Club was founded by some really passionate fitness enthusiasts. We share workout routines and life of fitness models to help the community build their physique and health.