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MEEN
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THE FULL-BODY DUMBBELL

WORKOUT PROGRAM
Build Muscle With Limited Equipment
by Andrew Coates | 09/04/20

Tags: Training, Workouts

Keeping a set of dumbbells at home is the perfect

insurance policy against missed workouts. They'll
support maintenance and even progression when
you can't make it to the gym.

But they aren't without flaws for progressive

strength training. Fixed dumbbells are pricey, so
you probably don't have a full set. And adjustable
dumbbells usually top out at 50-90 pounds. This
limits loading as the primary source of overload.

The only solution is to emphasize other strategies.

Shift your focus to other forms of progressive
overload, like these:

1. Higher Reps

Create more total volume. Getting to near-failure is

critical for hypertrophy. Your heavy dumbbells may
take around 10 reps to reach failure, while lighter
ones could take 20. So you can still gain the
benefits of near-failure training for muscle growth
by just upping the reps. It will be grueling but it'll
separate contenders from pretenders.

2. More Sets

Adding sets is the best strategy to increase total

workload, as long as they're tough and not junk
volume. Greater volume of tough sets is one of the
best metrics for effective training. In a suboptimal
training environment, you'll find it difficult to
perform enough weekly tough sets to overtrain, so
you'll have a built-in safeguard.

3. Slower Tempo

Add time under tension and difficulty by slowing

down each rep. Take 3-5 seconds for the positive
and/or negative portion of your reps. Even if you
have access to a gym, it's still a great way to
challenge your muscles with a new stimulus.

4. Greater Density

Take shorter rest periods. This adds difficulty and

metabolic stress. It tends to enhance conditioning
and work capacity, versus pure strength or muscle
growth.

5. Improved Form, Control, and Range of

Motion

These are all connected. Improved execution of an

exercise is an underrated part of progression. It'll
lead to more strength and the ability to perform
greater volume over time. Increased skill and
strength often allows the use of greater range of
motion, which in turn improves growth and
strength.

Use one or more of these strategies to offset

loading limitations so your workouts don't suffer.

The Full-Body Workouts

This is a complete dumbbell workout program.
You'll see two exercises per body part. Alternate
between workout A exercises, rest day, workout B
exercises, rest day, and repeat.

Workout A

Floor Dumbbell Press

3-Point Dumbbell Row

Military Dumbbell Press

Goblet Squat

Dumbbell RDL

Dumbbell Curl

Workout B

Bridge Dumbbell Press

Bent-Over Dumbbell Row

Arnold Press

Rear-Foot Elevated Split Squat

Sumo Dumbbell RDL

Dumbbell Skull Crusher

For Chest: Floor Press

You may not have access to a bench, but the floor
press takes care of chest training. It may prove
challenging to load heavier dumbbells into position
on the floor, and risk breaking your adjustable
dumbbells by dropping them, so use moderate
weight for higher reps to create tension and get a
pump.

Workout A. Floor Dumbbell Press

Floor Dumbbell Press

. Lay on the floor with bent knees and feet on the

ground.

2. Load dumbbells into position with your upper

arm between neutral to 60 degrees from your
torso.

3. Press the weight up, then draw it back down by

retracting the shoulder blades.

4. Pause your elbows on the ground for 1-2

seconds then repeat. The floor shortens range
of motion so use a controlled pause at the
bottom.

If you have adjustable dumbbells or loading

choices, do 3 ramping sets of 15-20 reps
ascending-pyramid style. Go from lighter weight to
heavier weight and back down. If you can't adjust
the load, slow the rep tempo as needed to bring
the set to near-failure.

Workout B. Bridge Dumbbell Press

Bridge Dumbbell Press

. Hold a glute bridge for the duration of your set.

By elevating your hips and having your knees
bent at 90 degrees, you create a decline
pressing angle.

2. Fully extend your hips while keeping the abs

engaged and your lumbar spine neutral. The
added glute training is secondary to creating a
different angle for your chest training.
Otherwise, do your bridge press like your floor
press.

Do 3 ramping sets of 15-20 reps ascending-

pyramid style. Go from lighter weight to heavier
weight and back down. If you can't adjust the
weight, slow the rep tempo as needed to bring the
set to near-failure.

For Back: Dumbbell Row

Assuming you don't have a bench at home, you
have two options. For both, make sure you
maintain a neutral spine through the movement
while allowing your shoulder blades to fully
protract and retract through each rep.

Workout A. 3-Point Dumbbell Row

3-Point Dumbbell Row

. Find something to brace yourself against: a

sturdy chair, table, or counter, etc.

2. Setup with your torso parallel to the floor or

slightly upright from parallel and your arm
braced.

3. Flex your abs to keep a neutral lower back.

4. Maintain a slight knee bend to keep tension in

your hamstrings and glutes and away from your
lower back.

5. As you row, avoid rotating at your spine or

drawing your elbow above your torso to where
the ball of your shoulder socket glides forward.

Do 4 sets of 15-20.

Workout B. Bent-Over Dumbbell Row

Bent-Over Dumbbell Row

. Find the right grip. Though underhand works,

this may feel more natural with an overhand grip
and dumbbells rotated about 45-degrees at the
sides of your body. The weight sits closer to your
center of gravity and you feel less lower back
stress.

2. Stand in the bottom position of a Romanian

deadlift with a slight knee bend and tension in
your hamstrings and glutes.

3. Flex your abs and maintain a straight lower back.

Allow the weight to descend close to your
knees, then row up and in toward your navel.

Do 4 sets of 10-15.

For Shoulders: Dumbbell Shoulder Press

Do these standing, kneeling (if your ceiling is too
low), or grab a chair. Allow your scapula to
upwardly rotate with the movement. Keep abs tight
and avoid excessive lumbar arching.

Workout A. Military Dumbbell Press

Military Dumbbell Press

. Choose the best arm angle and decide between

a wide to neutral grip.

2. Keep the dumbbell, your wrist, and your elbow

stacked.

Do 4 sets of 12-20.

Workout B. Arnold Press

Arnold Press

. Begin with palms facing you and elbows tucked

forward.

2. Rotate your elbows outward and press up until

your palms face forward at the top. Make the
upward movement coincide with the rotation.

Do 4 sets of 10-15 per side.

For Legs and Glutes: Squat

Dumbbells limit the load, but can still provide
training stimulus for growth. It's an opportunity to
give your joints and spine a break while pushing
your muscles hard.

Workout A. Dumbbell Goblet Squat

Dumbbell Goblet Squat

Goblet squats will fry your quads, work your abs

and upper back, and enhance your training
capacity.

. Hold a dumbbell at your sternum, brace your

abs, and retract your shoulder blades.

2. Descend into a squat. Go as deep as you can

while maintaining a neutral spine.

3. Keep your knees in line with your toes. Keep

pressure through your entire foot.

Do 4-5 sets of 15-25 ascending-pyramid style. If

you can't adjust the load, slow the rep tempo as
needed to bring the set to near-failure.

Workout B. Rear-Foot Elevated Split Squat

Rear-Foot Elevated Split Squat

Even more than goblet squats, these will limit

spinal loading and torch your quads. They also
create a loaded stretch for the glutes, producing
intense soreness.

. Elevate your back foot with laces down onto a

chair, couch, or any object that's roughly knee
height.

2. Begin with your front foot far enough forward to

allow you to maintain weight in your front heel.

3. Keep your spine neutral while allowing your

torso to pivot forward as you descend. This
keeps your shin vertical and prevents your knee
from driving forward past your toe.

Note: A forward knee is fine if you have the ankle

mobility to do it without your center of gravity
shifting to the ball of your foot. Most people feel
less knee stress with a vertical shin.

With dumbbells in each hand or one held in goblet

position, do 8-12 reps per side before switching.
Rest between sides if needed.

For Legs and Glutes: Romanian Deadlift (RDL)

It's easy to prioritize chest, arms, and even quads,
but wise lifters maintain strong hips and glutes in
their programs. This shouldn't change when you
train with limited equipment.

Workout A. Dumbbell RDL

Dumbbell RDL

. Turn the dumbbells 45 degrees to shift more of

the weight toward your center of gravity. This
reduces tension on your lower back without
compromising the training effect for your hams
and glutes.

2. Start with a soft knee bend and hinge forward at

your hips while keeping a neutral spine.

3. Descend with control until you reach your hip

flexion end range.

4. Reverse direction and lock out at your hips, not

your lower back.

Do 4 sets of 10-15.

Workout B. Sumo RDL

Sumo RDL

This variation hits your hamstrings from a different

angle.

. Setup in a wide foot stance and hold the

dumbbells close together with a neutral grip.

2. Start with a soft knee bend and hinge forward at

your hips while keeping a neutral spine.

3. Descend with control until you reach your hip-

flexion end range. Reverse direction and lock
out at your hips, not your lower back.

Do 4 sets of 10-15.

For Arms: Curl and Skull Crusher

Dumbbells provide unlimited direct arm training
options. Many lifters use sloppy form and load too
heavily to control. Take this opportunity to break
bad habits and use strict form.

Workout A. Dumbbell Curl

Dumbbell Curl

. Start each curl with your palm facing forward

with your elbow fully extended.

2. Ditch the half hammer curl and stretch both

bicep heads under load through full range of
motion.

3. Flex your elbow and curl the weight with minimal

shoulder movement.

4. Emphasize the negative by slowing it down for

added mechanical tension.

5. Pause on each side as you alternate arms.

Do 4 sets of 12-25.

Workout B. Dumbbell Skull Crusher

Dumbbell Skull Crusher

. Lay on the floor and hold the dumbbells with

neutral grip.

2. Begin with arms extended to the ceiling.

3. Choose a humerus angle close to 90 degrees

from your body.

4. Hinge at the elbows and lower the weights to the

sides of your head while keeping your shoulders
stable.

Individual dumbbells will be less stable than using

a bar, necessitating lighter load. Do 4 sets of 10-
20.

The Good News

It doesn't take much training volume to maintain
muscle mass. You may even find yourself making
modest gains.

When faced with limited tools, you retain choice of

attitude. You can fixate on what's missing, or you
can be grateful for the tools you have and take the
opportunity to refine your technique and immerse
yourself in a different style of training.

Related: The One-Dumbbell Workout

Related: Death By Dumbbell – The

Workout

Andrew Coates
Andrew Coates is a
trainer who is
focused on strength