4
4
STRENGTH
EXERCISES
FULL BODY WORKOUT
Full Body Workout
Are Dumbbell
Workouts Effective?
Yes, dumbbell exercises
are versatile and very
effective if your goal is to
build muscle.
Full Body Workout
How Often Should I Do
Full Body Workouts?
Beginners: 3 days/week
Advanced: follow a split training workout routine
Full Body Workout
1
HEEL
ELEVATED
SQUAT
Targets:
Legs, quads,
glutes, hamstrings, inner thighs (hip abductors),
chest and core.
2
BULGARIAN
SPLIT SQUAT
Targets:
Legs, glutes,
quads, hamstrings, hips
and core.
3
DEADLIFT
+ FRONT
LUNGE
Targets:
Legs, glutes, hamstring, hips, quads,
core and back.
4
CHEST
PRESS
Targets:
The chest
muscles and shoulders.
1. Heel Elevated Squat 2. Bulgarian Split Squat 3. Deadlift + Front Lunge 4. Chest Press
DO IT:
30 secs work, 15 secs rest.
SCREENSHOT WORKOUT
Full Workout
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FULL Workout
At Home!
Full Workout
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