7-Day Dumbbell Full-Body Workout Plan

This 7-day workout program is designed to target all major muscle groups using only dumbbells. It emphasizes full-body workouts to promote overall strength, endurance, and muscle development. The plan incorporates two rest days to allow for adequate recovery and prevent overtraining.

Day 1: Upper Body Focus

Dumbbell Bench Press - 4 sets of 8-10 reps

Dumbbell Rows - 4 sets of 10 reps each arm

Dumbbell Shoulder Press - 3 sets of 10 reps

Dumbbell Bicep Curls - 3 sets of 10 reps

Dumbbell Tricep Extensions - 3 sets of 10 reps

Push-ups - 3 sets of 12 reps

Day 2: Lower Body Focus

Dumbbell Goblet Squats - 4 sets of 8-10 reps

Dumbbell Lunges - 3 sets of 10 reps each leg

Romanian Deadlifts - 4 sets of 8-10 reps

Dumbbell Step-ups - 3 sets of 10 reps each leg

Calf Raises - 3 sets of 12 reps

Plank - 3 sets of 30 seconds hold

Day 3: Rest Day

Day 4: Full Body Circuit

Perform the following exercises in a circuit format, resting 1 minute between circuits. Complete 3-4 circuits.

Dumbbell Squat to Overhead Press - 10 reps

Dumbbell Renegade Rows - 10 reps each arm

Dumbbell Deadlifts - 12 reps

Dumbbell Russian Twists - 20 reps (10 each side)

Dumbbell Hammer Curls - 10 reps each arm

Dumbbell Tricep Kickbacks - 10 reps each arm

Day 5: Upper Body Focus

Dumbbell Incline Bench Press - 4 sets of 8-10 reps

Dumbbell Bent-Over Rows - 4 sets of 10 reps each arm

Dumbbell Arnold Press - 3 sets of 10 reps

Dumbbell Hammer Curls - 3 sets of 10 reps

Dumbbell Skull Crushers - 3 sets of 10 reps

Pull-ups (use assistance if needed) - 3 sets of 8-10 reps

Day 6: Lower Body Focus

Dumbbell Bulgarian Split Squats - 3 sets of 10 reps each leg

Dumbbell Stiff-Legged Deadlifts - 4 sets of 8-10 reps

Dumbbell Step-ups - 3 sets of 10 reps each leg

Dumbbell Hip Thrusts - 3 sets of 12 reps

Dumbbell Calf Raises - 3 sets of 12 reps

Plank - 3 sets of 30 seconds hold

Day 7: Rest Day

Remember to adjust the weight of the dumbbells according to your fitness level. As you progress, you can increase the weights or the number of sets to challenge yourself further. Stay consistent and make sure to listen to your body to avoid overtraining and injuries. Happy working out!

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