Full Body Workout
Quads, Glutes & Shoulders
3-Day Dumbbell Full-Body
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Full Body Workout
Quads, Glutes & Shoulders
3-Day Dumbbell Full-Body
7exercises
21sets
47min
7exercises
21sets
47min
About this full body session
This full body session was programmed by Dawid Kowalczyk (IFBB Pro Coach) and targets biceps, forearms, glutes, hamstrings, quads, shoulders, and triceps. It's built around 7 exercises across 21 working sets, and takes roughly 47 minutes to complete.
1.Seated Dumbbell Shoulder Press
3 sets × 10-12 reps · 60s rest
2.Close Grip Dumbbell press
3 sets × 8-12 reps · 60s rest
3.Dumbbell Skullcrusher
3 sets × 10-12 reps · 60s rest
4.Dumbbell Deadlift
3 sets × 8-12 reps · 60s rest
5.Hammer Curl
3 sets × 12-15 reps · 60s rest
6.Dumbbell Lunges
3 sets × 12-15 reps · 60s rest
7.Plie Squats
3 sets × 12-15 reps · 60s rest
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