4
4
FULL BODY
EXERCISES
DUMBBELL WORKOUT
Full Body Workout
Are Full Body Workouts
With Weights Effective?
Yes, weight training or
dumbbell exercises are extremely effective if your
goal is to build muscle.
Full Body Workout
How Many Days Per
Week Should You Do
A Full Body Workout?
Beginners: 3 days/week
Advanced: I recommend
a split training routine
Full Body Workout
1
NARROW
TO WIDE
SQUAT
Targets:
Gluteus medius, hamstrings, hips,
quadriceps, calves and
core.
2
DEADLIFT
SNATCH +
PUSH PRESS
Targets:
Legs, glutes, hamstrings, hips, lower
back and core.
3
CURTSY
LUNGE +
BACK ROW
Targets:
Legs, glutes,
hamstrings, hips, lower
back, mid-back, arms,
biceps, shoulders, abs
and core.
4
GLUTE
BRIDGE
SKULL
CRUSHERS
Targets:
Legs, glutes, hamstrings, inner thighs, triceps (back of the arm)
and core.
1. Squat + Clean 2. Curl + Press 3. Front Lunge + 45-Degree Lunge 4. Push Up + Beast Row
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
Try the
FULL Workout
At Home!
Full Workout
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