Build muscle and total-body strength with this complete 1-hour full body dumbbell workout. Follow our 3-block strength training format- Anterior, Posterior, and Core & Functional - to target every major muscle group with effective compound lifts and accessory exercises.
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Weights Used
Chris 20kg/45lbs 16kg/35lbs 12kg/26lbs 9kg/20lbs 7kg/15lbs
Edi 16kg/35lbs 12kg/26lbs 9kg/20lbs 7kg/15lbs 5lbs/11lbs
Workout Structure
0:00
0:41 - Warm Up
Block 1 - Anterior Focus (2 rounds each) 5:44 - H.E. Front Squat 6:55 - Glute Bridge Alt Chest Press 8:04 - Eccentric Hand Release Push Up 9:14 - Z Press Alt Arnold 10:25 - Alt Dead Stop Forward Lunge 11:34 - Front to Hercules Raise 12:46 - Alt Lateral Squat
Block 2 - Posterior Focus (2 rounds each) 23:00 - Deadlift 24:10 - Alt Dead Stop Row 25:20 - Pullover 26:31 - Alt Plank Push Backs 27:44 - Kneeling Strict Curls 28:50 - 3x Rear Delt Fly Pauses 30:00 - Hamstring Walk Outs
Block 3 - Core & Functional (2 rounds each) 40:14 - Alt Hammer Gun Walk 41:25 - Bear Crawl Back Taps 42:36 - Alt Cocoons 43:45 - Wood Chop (R/L) 46:05 - Elbow Plank to Crunch Push Up
Before You Start ✔️ Choose weights that challenge you while maintaining proper form. ✔️ Focus on quality movement over speed. ✔️ Take extra rest whenever you need it. ✔️ Stay hydrated throughout your workout.
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Disclaimer Please consult your doctor before starting this or any workout routine. By participating in these exercises, you agree that you do so entirely at your own risk, are voluntarily participating, and assume all risk of injury to yourself. Stop exercising immediately if you feel pain, dizziness, or lightheadedness. The content on this channel is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Chris & Edi are not responsible or liable for any injury, damage, or loss sustained as a result of this video.
