{"id":13692,"date":"2022-10-19T12:39:10","date_gmt":"2022-10-19T12:39:10","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13692"},"modified":"2025-02-20T09:57:38","modified_gmt":"2025-02-20T09:57:38","slug":"full-body-dumbbell-workout-routine-at-home-pdf2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/","title":{"rendered":"Full Body Dumbbell Workout Routine at Home (.pdf)  [2025]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I would suggest starting with 3 dumbbells (unless you can afford a whole set) and a thin looped resistance band.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are a bloke &#8211; perhaps look at 6kg, 16kg and 24kg dumbbells to start with<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are a lady &#8211; 2kg, 8kg and 12kg &#8211; assuming you&#8217;ll be doing more reps and less weight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Along with a thin (the thinnest) resistance band, and bodyweight exercises, this is plenty to get started on a home workout routine. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For more information about buying the right dumbbells, see this <a href=\"https:\/\/www.networldsports.co.uk\/buyers-guides\/dumbbell-buying-guide\">dumbbell buying guide<\/a>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s a quick video showing some arm exercises you can do with a resistance band alone &#8211; <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/yHoIiLiliZI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercise at your own risk<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Where rep ranges are hyphenated &#8211; this denotes a rep range. For example, for dumbbell floor press, you want to complete 10 to 15 reps with perfect technique. Stop the exercise when your technique\/form begins to falter. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Sets<\/strong><\/td><\/tr><tr><td>Dumbell chest floor press<\/td><td>10-15<\/td><td>3<\/td><\/tr><tr><td>Dumbell chest flys (from the floor)<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Press-ups<\/td><td>max<\/td><td>2<\/td><\/tr><tr><td>Lying tricep extensions<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Skull crushers<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Seated dumbbell tricep extensions<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Crunches<\/td><td>Max (with good form)<\/td><td>2<\/td><\/tr><tr><td>Dorsal raises<\/td><td>Max<\/td><td>2<\/td><\/tr><tr><td>Dumbbell wood chops<\/td><td>8 a side<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerci<\/strong>se<\/td><td><strong>Reps<\/strong><\/td><td><strong>Sets<\/strong><\/td><\/tr><tr><td>Dumbell one-arm row<\/td><td>8-12 per side<\/td><td>3<\/td><\/tr><tr><td>Dumbell rear delt flys<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Single leg Glute Bridges<\/td><td>8-12<\/td><td>2<\/td><\/tr><tr><td>Lat pullovers<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Renegade Row<\/td><td>10 per side<\/td><td>2<\/td><\/tr><tr><td>Dumbbell bicep curls<\/td><td>6-10 per arm<\/td><td>2<\/td><\/tr><tr><td>Plank hold<\/td><td>1 minute<\/td><td><\/td><\/tr><tr><td>Tib Raises<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Lunges<\/td><td>20 (total)<\/td><td>2<\/td><\/tr><tr><td>Floor Leg Raises<\/td><td>Max<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Sets<\/strong><\/td><\/tr><tr><td>Dumbell squats<\/td><td>8-15<\/td><td>3<\/td><\/tr><tr><td>Dumbbell jumps<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Dumbbell seated shoulder press<\/td><td>6-12<\/td><td>3<\/td><\/tr><tr><td>Dumbbell shrugs<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Dumbbell lateral raises<\/td><td>8-15<\/td><td>2<\/td><\/tr><tr><td>Nordic curls (assisted to begin)<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Crunches<\/td><td>Max<\/td><td>2<\/td><\/tr><tr><td>Single-leg hip raises<\/td><td>10 a side<\/td><td>2<\/td><\/tr><tr><td>Single leg calf raises<\/td><td>10-20 per leg<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have limited space, and\/or budget, adding a resistance band can add some great variety to your training. You want a thin band, without handles if you wish to combine it\/them with a dumbbell.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/cdDgFEfqfKk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=75&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In addition, a relatively light kettlebell can be used to perform a huge variety of exercises and can be easy to combine with a resistance band for variable resistance. You&#8217;ll need to create an anchor point to attach the resistance band too, or just stand on it\/them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some of the exercises in the routine above are demonstrated in these videos:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Floor Dumbbell Chest Press<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/uUGDRwge4F8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=32&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Floor Chest Fly<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/DNZ6IwviZYE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lying Tricep Extensions<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/MO_03opCc0g?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=42&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dumbbell Lat Pullovers<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zUVzVXMh9Nc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=65&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Download the pdf workout programme here:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/full-body-workout-routine-at-home-training-programme.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Click to access full-body-workout-routine-at-home-training-programme.pdf<\/a><\/p>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. I would suggest starting with 3 dumbbells (unless you can afford a whole set) and [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-13692","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. 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Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. I would suggest starting with 3 dumbbells (unless you can afford a whole set) and [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-19T12:39:10+00:00","article_modified_time":"2025-02-20T09:57:38+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025]","datePublished":"2022-10-19T12:39:10+00:00","dateModified":"2025-02-20T09:57:38+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/"},"wordCount":493,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/","name":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; 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This will build a great foundation of strength and muscle mass. However, if like me,\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/","url_meta":{"origin":13692,"position":1},"title":"Functional Chest Workout \u22c5 2023 .pdf included \u00a0\u2714","author":"Dave","date":"December 28, 2015","format":false,"excerpt":"Functional Chest Workout - Build Explosive \ud83d\udd25 Power with This Chest Workout! Functional chest exercises, are a bit of a contradiction. In order to make an exercise functional, it should utilise the entire body, instead of isolating the chest, in a lying or seated position. 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The program shown here is a general one\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":11098,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","url_meta":{"origin":13692,"position":3},"title":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]","author":"Dave","date":"September 6, 2019","format":false,"excerpt":"Boxing \ud83e\udd4a is a very demanding sport. 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Tie the band in a loop onto the bar Place your knee or foot in the bottom of the loop If you don't have a\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/pullupbarloopband.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9026,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/04\/23\/training-goals-for-summer-2018\/","url_meta":{"origin":13692,"position":5},"title":"Training Goals for Summer 2018","author":"Dave","date":"April 23, 2018","format":false,"excerpt":"I basically want to become an enlightened, humble MMA meathead. 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