The Ultimate Full Body Workout for Mass (DUMBBELLS ONLY)

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Having access to a complete gym is great, but sometimes a couple dumbbells is all you’ve got.
This lack of equipment, however, is no excuse. As long as you can follow the right plan and push yourself, you can make crazy changes in your body.
In this video, I’m going to give you a complete full body workout for muscle growth that you can do from anywhere. All you need are a couple of dumbbells.
Full Body Workout (Dumbbells Only):
DB Front Squat 4x10
RDL 3x12
DB Row 4x10
Floor Press 4x10
Overhead Press 3x12
Biceps Curls 3x15
Overhead Triceps Extensions 3x15
[MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT
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References
pubmed.ncbi.nlm.nih.gov/19002...
1. pubmed.ncbi.nlm.nih.gov/22027...
2. pubmed.ncbi.nlm.nih.gov/24149...
3. www.ncbi.nlm.nih.gov/pubmed/2...

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Опубликовано:

29 июн 2024

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Комментарии : 810

@nescaofekclick6896 3 года назад

1:43 db front squat 4x10 3:15 romanian deadlift 3x12 4:22 db row 4x10 5:10 floor press 4x10 5:50 standing db oh press 3x12 6:39 db curls 3x15 7:45 db oh extension 3x15

@bhuvanchandv666 3 года назад

Thank you soo much 😃🙌

@extobden7215 3 года назад

Did he mention anything about rest time?

@nescaofekclick6896 3 года назад

@@extobden7215 45-60 sec between sets

@wanagii 3 года назад

King 👑

@hussanshahid2789 3 года назад

Shouldn't the rep rNge be 6-10 and weight heavier.I'm a beginner who knows some of the moves but need guidance to perform these exercises at home because of covid.I've got some gym equipment at home like peck deck machine with lat pull down and other excercises and weight too Please help

@patbaker2199 Год назад

Just a tip, increasing the reps isn't the only way to increase tension with light weights, you can try other things like pausing in the middle of the rep or going slower etc. Thanks for the workout!

@MissMeina Год назад

I haven’t watch your videos before but I absolutely love how you break everything down and show science backing …. And actually showing angles of how to properly do these. You gained a subscriber today!

@joselperez449 3 года назад

I'M 52 YEARS OLD AND I HAVE BEEN WORKING OUT SINCE I WAS 17 PEOPLE THINK THAT YOU NEED A FULL SET'S OF WEIGHT TO WORK OUT AND I TELL THEM THAT YOU DON'T HAVE TO ME I ONLY GOT 3 SETS OF DUMBBELLS 20 PD, 30 PD, AND 40 PD AND IT DOES THE WORK I TELL PEOPLE THAT IT'S ABOUT HOW YOU USE THEM PEOPLE DON'T BELIEVE THAT I AM 52YR OLD WORK OUT AMERICA IT'S A BIG DEAL TO STAY FIT, THANK'S AMERICA HAVE A GREAT WEEKEND BE KIND TO OTHERS...

@jandejanneman 3 года назад

THANK YOU FOR THE INFORMATION

@cuzrocks5002 3 года назад

True

@yesmymajestybut898 3 года назад

WHY ARE WE ALL SHOUTING?

@stepbruh2327 3 года назад

@@yesmymajestybut898 AHHHHHHHHHHHHHHHHHHHH!!!!!

@epicwasil 3 года назад

@@stepbruh2327 I LOVE THIS WHOLESOMENESS

@johnnyb6584 3 года назад

1. Front Squat 2. Romanian deadlift 3. Dumbell rows 4. Floor or Bench press 5. Standing Overhead press 6. Biceps curls 7. Triceps Overhead Extension

@vigneshsivakumar221 3 года назад

Thanks man👍

@UFCKing209 2 года назад

There in the description.

@dashannberrios722 Год назад

Decided to take one workout to stick with instead of filling my head with a million different ideas. This is definitely the one. Thank you.

@OMG-si3wn Год назад

how often do u do this a week

@StrasznySaTaN666 Год назад

@@OMG-si3wn you can do this every day with proper weight, sleep, diet. You can do this like 2 times a week if you are new to lifting or after a long pause.

@prtech7706 Год назад

One workout style does not equate to long-term gains. Your plateau will come much quicker without variation.

@ShawnFX Год назад

@@prtech7706 so what do you suggest for new exercises if we only have dumbbells?

@captaingunnstar Год назад

@@ShawnFX Nah don't listen to this dude. Literally just need to progressive overload. Just add more reps or more weight if you can.

@celticsuave Год назад

Short and straight to the point. Amazing video!

@THEPinballJunkie 3 года назад

Great workout thanks! I have limited equipment for now and this is a perfect plan & prescription 3x a week!

@ryancharlton7067 2 года назад

Best set of information I have seen! Iv been searching RU-vid for weeks for honest legit info on how to do what you are showing here. This is extremely informative, claims backed up, and done with some humor with the Alpha bro bouncing around. GREAT video!

@leafmii Год назад

I am going to start my journey following this video! Thank you so much for making this!

@JMK15 3 года назад

Love this. Thanks for posting and providing all the various suggestions and verbal content and communication. Would love to see your take on PPL or U/L, or bro split with Dumbbells 💪🏻

@user-kn1tc Год назад

Thank you very much for showing ! One of the best information and demonstration clips for dumbells ! Shows also a lot of variations ! Thank you very much ! Wish you all the best !

@blueone117 3 года назад

Was waiting soooo long for a vid like this from you! Cant wait to start this routine!

@eggen6183 3 года назад

Did u get results

@eggen6183 2 года назад

@Daddy Vlogs lmao

@OroborOSX11 Год назад

I’ve done this routine consistently for about 1.5 years. Really happy with the progress. People have noticed the difference.

@aaaaa0451 Год назад

did you increase the weight over time?

@Georgitrifonov123 Год назад

Do you do all of the exercises everyday or do you split them by muscle groups

@alex604-7 11 месяцев назад

@@Georgitrifonov1233x a week

@sharathkumar83 Месяц назад

Did you build muscle over time with proper diet?

@tallguy7093 3 года назад

Just what I was looking for! I can do these at home! Thanks bro!

@ericrobinson1789 3 года назад

This is some pretty good workout advice. Very helpful for those who truly only have limited weights too. Thank you!

@trusttruth9916 Год назад

Yeh I have Light and Lighter!

@TheConanfan100 2 года назад

Great workout. I’ve been following for couple of weeks and it’s really good.

@afzuru8283 2 года назад

Can u tell me if u got gains? pls reply

@sudan47 3 года назад

Great video!! More videos of dumbbells workout. Thank you!!

@Camo-Dan Год назад

Awesome video thanks for helping and organizing this kick ass workout for us! I’m about a month into training. Have gained 3 lbs. From 137.5 to 140.3 and am still gaining. I eat when I’m not full. And use two scoops of protein powder in am before lifting. All I have are power block elite exp dumbbells about 50lbs each so this video helps a ton. I have experience lifting when I was younger in my early 20’s I gained 20-25 lbs from 130 starting out ended up at 155! The lost it all and am starting over years later. Good luck guys no excuses I have nothing but dumbells and I’m making gains. My girlfriend said my “butts getting bigger” and my arms are too and everything so she’s noticing 🤘 let’s crush it.

@Observer.Beats. 10 месяцев назад

progress update bro?

@angelusvastator1297 2 года назад

I love how you added some science in this video.

@Charliemmafan 2 года назад

Great simple full body dumbbell only workout!

@coenx1 10 месяцев назад

I used to be in shape, fit, even. Now I'm past 3 years in after heavy drinking and not much exercise. I have recently lost a lot of weight from cutting off the liquor, and this is just what I need to get started on my journey back. All I have is a pair of 25 lb dumbbells. This popped up at just the right time for me.

@spaceissoweird 5 месяцев назад

yooo did you get more fit??

@coenx1 5 месяцев назад

@@spaceissoweird I haven't reached where I used to be, but I feel much better now. On the way up again.

@michaelharrison6547 3 месяца назад

I'm 58. Started back lifting at 57 and muscles/body are coming along just great. I too started with 25lb dumbells, but have since purchased 15, 35, and 50 lbs dumbells and an adjustable bench. Gotten in better shape and better health

@spaceissoweird 3 месяца назад

@@michaelharrison6547 Wow respect

@YehudiNimol 11 месяцев назад

Thank you for this! I'm on vacation abroad and only have access to a light pair of dumbbells. I've been searching far and wide and so far this is the best instructional dumbbell video I've seen! Definitely gonna utilize most of these exercises in my current routine

@Michael-qp7wu Год назад

absolutely perfect mate - no notes. thanks for this

@filips.k.3377 Год назад

This is categorically the most useful video I’ve seen to date

@georgi143 Год назад

This workout guide is accurate. Squats, Deadlifts, Presses. Excellent and most accurate video ever on RU-vid. 👍👍👍

@LookUpfortheAnswer Год назад

Your videos are great! Helpful, informative, and funny!! Thank you!

@rhondaburrell3267 10 месяцев назад

First day impressions:It arrived in a waist high box. ru-vid.comUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.

@ravibalan1 2 года назад

RU-vid has thousands of dumbbell 💪 full body workouts. Most are complicated , too many variations and hard to remember. I prefer not to use mobile while working out. Your video is perfect and after doing for just 2 days I feel a lot of difference and activation of muscles full body ! Thanks a lot 🙏

@mariob8851 Год назад

Nice thank you love how simple you make it

@leonmaliniak Год назад

Very informative video, simple and easy to follow and I appreciate your scientific references to validate the advice. Thanks

@xAJM27 3 года назад

I appreciate the studies presented to substantiate the claims.

@Antoinne9 2 года назад

I appreciate it too

@zacharysherry2910 9 месяцев назад

He added a verbal "Google it" button lol

@joeypalduv Год назад

Just got a adjustable dumbbell set and a bench for this. Today was my first day haven't worked out in years the burn was so good. Going to do my best to stick to this to get the body I always wanted. I'm 250 lbs 6' ft at age 28. I could hardly achieve the desired reps after the first sets. Going to stick with those weights until I can get the full reps and then add on. Let's go!!!!!!

@idrissbouiry6189 Год назад

How's it going?

@jorgegranada4964 2 года назад

Thanks man. Ive tried some routines and yours is the one i like the most. Very doable in short time and it feels great. I even feel as if my abs had worked.

@2kgoat503 2 года назад

squat and single arm rows work your abs

@danielmosinyi7163 Год назад

Simple and straight to the point will do the workout.

@bradfoisy7034 10 месяцев назад

I’m 55 yrs, this video is absolutely spot on. I am focused on moderate weight doing approx 12 reps per set. Great video and excellent content, thank you for sharing.

@marcus2fashion 3 года назад

This the only workout Channel that I watch the whole video once it plays

@mohamedatismail 3 года назад

Super tutorial. Thanks.

@marekczarnecki5388 Год назад

Great suggestions. I really like the floor press idea - I don't think I've ever had anyone suggest this or seen it anywhere else.

@peterjames7324 Год назад

Great video, and love that gym. Thanks!

@bainskaran9633 7 месяцев назад

thank you bro, I will try this full routine for sure

@CusPedro Год назад

Thanks for this video as it breaks down everything into a simple well thought out explanation.

@reubenskii 6 месяцев назад

yoooh

@DakkhonBlackBlade 3 года назад

Great video!!!!!! Nice, clean, simple and very informative. The way all vids like this should be. Subscribed brotha! Ty.

@am-yx6mr Год назад

This is a really good tutorial, thank you. I used to train in a gym which had everything you need but now I can only really train at home for a variety of reasons with a couple sets of dbs. You are right if the muscles are pushed hard enough they will still develop (in relation to failure)

@EndingNote111 6 месяцев назад

Thanks for the video man!

@VpKing 3 года назад

Great video 👌 Did most of theese during lockdown

@AxeMurderer1983 7 месяцев назад

I need something straightforward but productive like this workout. I'm already familiar with most of these exercises, i'm going to give this workout a shot

@raidrums 3 года назад

this is badass im gonna start this tomorrow morning ! been lifting heavy weights and an old shoulder injury came back , but im gonna start easy and work my way up over time thanks for the knowledge!

@Yung_Star 3 года назад

how is it going for u? I'm gonna start this workout today

@User-em7vs 2 года назад

@@Yung_Star does it work ?

@temisanpopo8036 3 года назад

GREAT VIDEO!

@jamie_doubleu 11 месяцев назад

Awesome Vid! Thanks!

@williuuum 3 года назад

the man!!! your vids have been a lifesaver during iso. still another couple months for gyms to reopen for me.

@jeffreybabino8161 Год назад

Very good work out great video thanks 💪

@PERRYS_PROPS 3 года назад

Great info, thanks

@Phoenix_Vizsla Год назад

Gonna try this, Ill keep yall updated.

@ELjarib1998 3 года назад

This is what I needed thank you so much !!!, the best thing is that I was doing some of them for a month and I have already some little results by doing 4 sets of 10-15 reps (depends of the excersice) 3 days of the week with another 1 day of cardio 30 minutes

@mohamedshiraz4671 3 года назад

I am proud to mention that i have lost weight and built significant muscles with your help! Thanks MM

@Sir.YeetusIII 2 года назад

Congrats!

@ankitdwivedi4213 2 года назад

Do you still do it.? I need guidance. How much weight you lost. And how often you were doing this routine?

@debeneekrai Год назад

@@ankitdwivedi4213 i do 6 times a week Was 107.5kg Now 98.9 kg Time - 44Days

@suspiciousmonkey1234_ Год назад

@@debeneekraidayum congrats. What do you eat in a day?

@debeneekrai Год назад

@@suspiciousmonkey1234_ i Target mostly high protein products and I just stopped sugar and Fast goods . That's it ( also be in a calorie deficit for better results )

@1947froggy Год назад

Interestingly this is almost my exact dumbbell workout, thx for confirming. I add some dip belt squats & pushups & many done on a bosu (balance).

@noorandi4616 3 года назад

We in Malaysia will lockdown.... again. I’m novice lifter. I love barbell training. But the gym will be closed. I only have dumbbells at home. I’ll do this workouts. Thankfully there’s a hope. Thanks for your video. God bless us.

@Shagamaw-100 2 года назад

Good video very informative.

@PhotonGames 2 года назад

You can do all 5 basic compound movements with dumbbells, and most isolation/accessories with them too. If you only have dumbbells, you don't need to do anything special. Deadlift, squat, bench press, overhead press, and rows. If you want, add bicep curls, tricep extensions, wrist curls, weighted sit ups, nordic curls, weighted calf raises, etc. 2 adjustable dumbbells should be pretty cheap (if you get the kind where you screw plates on) and then the plates. You could get the usefulness of an entire gym in just a couple hundred bucks.

@blazkrajnc8687 2 года назад

Thank you for this🙌🏼.Im going to do a workout out of this exercises now!

@UnknownGamer-uz5iz 2 года назад

Wow I was bullied in the gym by toxic people when i was young because i was skinny and was so scared to go again Now i can work out in the House naked no gym clothes no fuel for the car no membership no nothing Thanks

@michelschwank 2 года назад

That brings it to the point bro! I do prefer the gym for it‘s benches+Barbells and cable towers though. But for my 3 month van trip I’m going to train exactly as you said + side raises for extra shoulder growth

@bartrobinson2103 2 года назад

@@michelschwank good idea to add the side raises I do that at the end also

@warrenhoffman653 Год назад

True. All you need are those 5 exercises

@sharkyrider6444 Год назад

Thanks for this, I do it in my week workouts.

@davidsilva487 Год назад

Awesome thanks 🙏🏼

@mfpv_detroit8182 2 года назад

Love it bro

@orion1204 3 года назад

Loved this specific content! I only had dumbbells and have been doing these workouts the last 3 months with yoga added in. I feel righteous.

@salemalryashi 3 года назад

How was your results?

@Antonio-Merkel_1984 3 года назад

Este vídeo vale oro.!

@momed9040 3 года назад

Good content 👍🏼

@ROYALCHEETAHBOYD 3 года назад

straight beast mode. thanks fam.

@user-oe4rw8tt4g 17 дней назад

Thank you ❤️

@budekins542 3 года назад

Watching again in 2021! Highly useful video.

@mrhollister8520 3 года назад

This was a beast, tougher than it presents. Cheers guys!

@MaxPower-cm6ie 3 года назад

Update?

@dotdashdotdash 2 года назад

it is too many sets.

@angelusvastator1297 2 года назад

Yep. My abs were on fire and could see them slowly forming in a few days.

@moostheguy_ttv9067 Год назад

@@angelusvastator1297 fr may I ask what weight u were? Because I’m 180 at 5’6 do u think I should lose weight first then do this? Or should I do this and I’ll lose weight?

@user-wb3cr6rj2w Год назад

@@moostheguy_ttv9067 lifting weights wont necessarily mean you will loose weight, thats more of a dieting issue. I recommend code red, you do have to pay some money but it helped my mom go from 260 to 180 in 7 months

@moiselj19 4 месяца назад

Thank You!!!. Just what i needed👍🏽🦾

@deeofficial1677 2 года назад

I tend to do biceps after back, and triceps after bench press, everything else I do in the same order. Great video! This workout will definitely be put on some results.

@ahmadak 2 месяца назад

This video is the anchor around which my entire workout is now structured. Much thanks. Also, I made a modification for the floor press: lay out 7 yoga blocks on the floor and you get a pretty decent bench at home.

@PersonalFitness11 3 года назад

Good video. Well done. Nice gym.

@halam899live8 3 года назад

Great video today keep it up your doing amazing job.

@musclemonsters 3 года назад

Thank you!

@arthurraleigh5812 5 месяцев назад

@@musclemonstersthe music in the background is dope! Where can I listen to it?

@dezcaknight 2 года назад

That's a clean RDL my friend

@HunterHunter93 4 месяца назад

Very good exercises thanks

@davidpittenger723 3 года назад

I am 63 and for many reasons have started to lift weights. As a subscriber to this channel, I am making notes on how best to develop a meaningful and healthy workout plan. My concern is that all people in your videos could be my son. Although I have no delusion that I will be able to strut around without a t-shirt as I did 45 years ago, I do want to be assured that following your examples will be helpful to me. That said, a video or two about my age group will go over well with those of us who have more behind us than before us.

@donstewart2742 3 года назад

That would be a great video series - workouts for the 50+ age group....

@davidpittenger723 3 года назад

@@donstewart2742 Thanks, Don, for the affirmation. Those of us on the other side of 35 need to know more about our physiology as we strive to have excellent cardiovascular fitness, preserve and enhance strength, and have a damned good time doing so.

@brigante091 3 года назад

I watch Live Anabolic channel. I'm 52. It's for people from 50s

@Xgil2Play 10 месяцев назад

This is good. I'll replace my upper body workout day with this. My appreciations.

@siteguideliner6372 3 года назад

Thank you sir for your help

@krsonethegeneral6719 Год назад

gymnastic rings for upper and this guys routine for lower body,if no rings this routine full body shreds awsome info brother thanks so much great stuff!

@stuartbarnhill2795 3 года назад

At 57 yrs old and an ex athlete this may be perfect to get back into the groove. Thanks and BTW just subscribed, be safe and BLESSED

@stevens1041 4 месяца назад

Nice! Thanks

@andreasakbas7987 Год назад

Shoulders 3 sets standing overhead press.Arms 3 sets tricep pushdowns,3 sets bicep curls.Calves 2 sets one leg jumps.

@blk_fist3057 Год назад

Just finished and I feel the burn. Will definitely make it’s a routine.

@blk_fist3057 Год назад

Still going strong

@glowy_subject3050 Год назад

I just started 😅 After doing it all I also feel a great burn and im hoping to do a workout, rest, workout, rest routine. Good luck to you and keep going!

@patrikstieber9726 Год назад

how’s it going?

@blk_fist3057 Год назад

@@patrikstieber9726 pretty good. Added more to the routine gained 4lbs.

@LJL-it2lt Год назад

How’s it going? Is every muscle group being worked well?

@nhlanhlazwane1067 3 года назад

You deserve a lot more subs and likes bro 🤝 going to start right away

@erniet 3 года назад

Thank you so much. Wish I had found this earlier. Better late than never 👍🏿😂😂

@AK47_. 3 года назад

From tomorrow 5/11/2020, England are in a month long lockdown. This is great workout to do.

@HHHKingofKings58 3 года назад

Go back to Pakistan

@grahamnicholls1972 3 года назад

Thank you!! Not everyone can afford to go to gyms with all the fancy equipment so this is perfect for me.

@steph333wlv8 3 года назад

I agree

@donnn-ow4rj 3 года назад

Gym are not expensive thio?? Not here in uk anyway?? My gym is excellent and is 17 pound a month ??? That's 4.25p a week. I think almost anyone could afford that?? Trust me I am on a low wage myself.

@grahamnicholls1972 3 года назад

@@donnn-ow4rj I don't know where you live but near me I have a choice of two...one is a big gym with lots of equipment but is £40 a mth and the other is tiny with only dumbbells, chest/shoulder press and is £23.99 a mth. It all depends on location I guess. 🤷‍♂️

@donnn-ow4rj 3 года назад

@@grahamnicholls1972 aww ok that's not great I am in cardiff gyms with pool , sauna, steam room etc can be 40 to 50 a month. However there are many excellent gyms with no pools which are really quite cheap. My gym is called the gym group. It was even 24 hours before corono ! The gym before that was dw sports gym. Dw was about 15 pound a month . I joined when it first opend and never cancelled it during the 10 years I was there so price stayed same. Both excellent gyms with fantastic equipment.

@augustine5442 3 года назад

Excellent video! I love how in depth you go with each exercise. Starting Monday I'm doing this workout 3x a week, no more excuses.

@lilbeanop3962 3 года назад

No excuses

@hussanshahid2789 3 года назад

Dude how to choose the optimal rep range for maximising muscle growth .I mean shouldn't we use heavier weight and lesser reps per sets? Please guide

@kamilazarczyk2918 3 года назад

@@hussanshahid2789 8-12 reps per set is the most optimal setting for muscle growth. 5+ is the Best for building strength, and 15+ is the Best for endurance training.

@hussanshahid2789 3 года назад

@@kamilazarczyk2918 dude if I want to cut my body fat and weight what rep range should I follow.My body fat is 20.9 percent and weigh 86 kilos which makes over weight for 5"11 height

@kamilazarczyk2918 3 года назад

@@hussanshahid2789 i think between 8-12 should be okay, but if you want to cut you should add some cardio to your routines and focus more on dieting than on training itself.

@whittanyscott9616 2 года назад

Omg I looooove back squats but my knees HATE IT! Thank you for the info about FRONT and GOBLET squats and saving my knees!!!!

@BANYAT_W 3 года назад

Thank you

@firojpradhan2163 3 года назад

Thanks a lot

@andrewpicardi929 2 года назад

ThankYou

@jacobforrester9827 Год назад

I have a nice selection of dumbbells, and prefer the lighter weight high volume approach. Added benefit to the is tendon strength and higher blood flow. I've been doing most of these. I favor lateral dumbbell raises for isolating delts over the overhead press because my traps give me neck issues.

@raidrums 3 года назад

also i love the humorous side to your videos 😆