Full Body Dumbbell Workout: Hit Every Muscle and Get Ripped!

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

full body dumbbell workout
Don't have a lot of time or equipment for a workout? What if we told you we had a full-body dumbbell workout that could be done in 35 minutes?

As a busy dad, it’s not always easy to fit in a workout.

As men get older, it becomes harder to shed those extra pounds.

It is important to incorporate exercises to build lean muscle mass and increase metabolism.

But, you don’t need fad diets or fancy machines to lose weight and get into shape!

All you need is a pair of dumbbells and some open floor space!

In the process, you can turn your body into a fat-burning machine and get that ripped body you've always wanted!

Not only will a full-body dumbbell workout help you lose weight and build muscle, but it will also improve your overall health and reduce your risk for chronic disease.

This will keep you living a high quality of life to spend with your family and loved ones.

Strength training will also reduce your risk for injury, not just while you’re working out, but also in day-to-day activities.

This will allow you to live independently as you age.

Ready to get started? Learn all about our full-body dumbbell workout below!

This 35-minute full-body dumbbell workout is an amazing routine that hits all the major muscle groups — and, it's extremely effective for weight loss!

Why The 35-Minute Full Body Dumbbell Workout Is So Effective

Dumbbells are great pieces of equipment that allow you to target every area of your body.

This makes them the perfect tools for full-body workouts!

And, they come in a variety of weights so that they can be used at any level of fitness.

Here's why this particular full-body dumbbell workout is so great:

The Routine Utilizes Supersets

Our full-body dumbbell workout uses supersets to target opposing pushing and pulling muscle groups.

For example, the first superset pairs jump squats, which focus on the quadriceps, followed by deadlifts, which focus more on the hamstrings.

The second superset pairs a pushing motion (chest presses on a flat bench), with a pulling motion (dumbbell rows).

Supersets can increase training efficiency and reduce training time.

You are able to complete a workout faster by using what would normally be your rest time to work out an antagonistic muscle group.

Studies have found that super-setting opposing muscle groups promotes faster recovery, allowing you to perform sets with more reps or heavier weight for an increased challenge and improved strength gains.

This increase in strength and lean muscle mass equates to a higher metabolic rate and increased weight loss.

It's a Full Body Workout

In the past, you may have tried workout programs that had you target specific body parts on each day of the week.

For example, one day may have been “leg day,” and another day “back and bicep day.”

But studies have shown that full-body workouts can be more beneficial for improving fitness and building muscle.

Optimal Number of Sets To Induce Muscle Growth

Full-body workouts are excellent because you are able to make the most out of muscle synthesis after each workout.

By giving yourself 48 hours to recover before the next full-body workout, you can hit the best window for muscle growth at its highest potential.

This, in turn, will increase lean muscle mass and decrease body fat percentage.

The Routine Avoids Overtraining

You can avoid overtraining specific muscle groups by splitting up your workouts into full-body routines.

For example, if you specifically focus on your legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.

In contrast, if you are able to do three full-body workouts a week, you can focus on just two exercises from each muscle group during these workouts.

By repeating this three times weekly, you will still get in the desired weekly sets and reps without causing excessive muscle damage.

By doing this, you will lose weight and be able to build a great-looking physique.

Emphasis on Form

When doing any workouts, especially those that involve weight lifting, it is essential to focus on proper form and body alignment to reduce the risk of injury.

Choosing the appropriate weight for your level of fitness and paying attention to quality over quantity of repetitions is important to get the most benefit out of your workouts.

This 35-minute full-body dumbbell workout makes sure to emphasize this point.

Great For Any Level of Fitness

It doesn’t matter if this is your first day working out or if you are a weight-lifting veteran, dumbbell weight training workouts are perfect for all levels of fitness.

The moves are simple, yet extremely effective.

Plus, you can change around the weight or number of reps easily when using dumbbells for strength training.

You can even drop down to a lower weight mid-set if needed. Or grab a heavier one to challenge yourself.

These workouts are extremely versatile!

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The Importance of Weight Training as Men Age

There are a number of benefits of weight training for men.

For one, increased muscle strength gives you the ability to perform everyday activities with ease.

Anything that requires pushing, pulling, or lifting can be done more easily and in a safer manner when you have increased upper and lower body strength.

Weight training has also been shown to help you lead a longer and healthier life.

For example, studies have shown that weight training can decrease the risk of developing chronic diseases such as type 2 diabetes.

Exercise also aids in fat loss and overall weight loss as well.

Lose Weight and Feel Great

If you want a great-looking body, weight training is an essential part of your fitness routine.

And weight lifting programs that use dumbbells are a great way to target every muscle group in your body.

Dumbbells also allow you to perform different movements that decrease your risk of injury while working out.

A wide range of weights can be used, and it is easy to drop down to a lower weight if you find your form wavering.

By incorporating dumbbell workouts into your weekly exercise routine, you will look and feel like you are in the best shape of your life in no time.

Workout Anywhere

The great thing about full-body dumbbell workouts is that minimal equipment is needed to perform these exercises.

These workouts can be done at a gym with dumbbells and benches.

Or, you can buy a set of dumbbells to keep at your home for days that you aren’t able to get away!

Dumbbells are easily stored, and you only need a small amount of space to perform dumbbell exercises.

This means you have the ability to improve your health and fitness in the comfort of your own home!

See the program 38,000 guys over 40 are using to get results like these

Holly Smith, M.D. B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a full-body dumbbell workout.

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

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