Dumbbell Full Body Workout for Intermediate
A dumbbell full body workout for intermediate that you can do at home or in the gym with a pair of dumbbells. 6 exercises, about 47 minutes, targeting abs, chest, hamstrings, quads, shoulders.
| Level | Intermediate |
| Equipment | Dumbbell |
| Time | About 47 minutes |
| Muscles | Abs, Chest, Hamstrings, Quads, Shoulders, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Split Squat with Dumbbells | 4 × 8–12 / side |
| 2. Incline Dumbbell Press | 4 × 8–12 |
| 3. Bent Over Two-Dumbbell Row | 4 × 8–12 |
| 4. Vertical Swing | 4 × 8–12 |
| 5. Reverse Flyes | 4 × 8–12 |
| 6. Spell Caster | 4 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week (or 2–3 times for full-body sessions), with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Split Squat with Dumbbells
Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
2. Incline Dumbbell Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
3. Bent Over Two-Dumbbell Row
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
4. Vertical Swing
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
5. Reverse Flyes
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
6. Spell Caster
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
Weekly plans that use this workout
More workouts like this
Gear for this workout
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.