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Can you get a full-body workout with dumbbells? The answer to that is a resounding: yes. The dumbbell is the most versatile bit of kit you’ll find at the gym or home, and you can have a hard-working and fulfilling full-body workout using them.

Some of these exercises are modified bodyweight exercises, so get the form down without the weight first before trying the weighted variants.

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## Full-Body Dumbbell Workout Plan

Unless otherwise specified, aim for 5 sets of 12-15 reps per exercise. It’s recommended to split this workout plan over three days, with a day’s rest in between.

### Chest and Back Day

* **[Dumbbell Bench Press](/exercises/chest-exercises/how-to-do-a-dumbbell-bench-press-formerly-chest-press/)**

* **[Dumbbell Chest Flys](/exercises/chest-exercises/effective-dumbbell-chest-exercises/)**

* Straight-Arm Pullovers

* **[Dumbbell Rows](/exercises/back-exercises/how-to-a-dumbbell-row/)**

* **[Dumbbell Sumo Deadlift](/exercises/legs-and-glutes-exercises/how-to-do-a-sumo-dead-lift/)**

* **[Dumbbell Single Arm Rows](/exercises/back-exercises/how-to-a-dumbbell-row/)**

* **[Standing Chest Flys](/exercises/chest-exercises/effective-dumbbell-chest-exercises/)**

* **[Renegade Rows](/exercises/abs-and-core-exercises/how-to-do-a-renegade-row/)**

### Legs and Core Day

* **[Bulgarian Split Squats](/exercises/legs-and-glutes-exercises/how-to-do-a-bulgarian-split-squat/)**

* **[Curtsy Lunges](/exercises/legs-and-glutes-exercises/how-to-do-lunges/)**

* **[Romanian Deadlift](/exercises/legs-and-glutes-exercises/how-to-do-a-romanian-dead-lift/)**

* **[Russian Twists](/exercises/abs-and-core-exercises/how-to-do-a-russian-twist/)**

* Devil Press (Burpees with dumbbells)

* **[Goblet Squats](/exercises/legs-and-glutes-exercises/how-a-do-a-goblet-squat/)**

* **[Glute Bridges](/exercises/legs-and-glutes-exercises/how-to-do-a-glute-bridge/)**

* Weighted Leg Raises

* V-Sits

### Arms and Shoulder Day

* **[Arnold Press](/exercises/arms-and-shoulders-exercises/how-to-do-an-arnold-press/)**

* **[Shoulder Press](/exercises/arms-and-shoulders-exercises/effective-dumbbell-shoulder-exercises/)**

* **[Reverse Flys](/exercises/back-exercises/how-to-do-a-reverse-fly/)**

* **[Lateral Raises](/exercises/arms-and-shoulders-exercises/how-to-do-a-lateral-raise/)**

* **[Skullcrushers](/exercises/arms-and-shoulders-exercises/how-to-do-skull-crushers/)**

* **[Bicep Curls](/exercises/arms-and-shoulders-exercises/how-to-do-a-dumbbell-bicep-curl/)**

* **[Triceps Kickbacks](/exercises/arms-and-shoulders-exercises/tricep-exercises-using-dumbbells/)**

* Palms-Down Wrist Curls

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## Further reading:

If you want to learn more about these individual exercises in more detail, check out our guides.

* **[Best dumbbell chest exercises](/exercises/chest-exercises/effective-dumbbell-chest-exercises/)**

* **[Best dumbbell shoulder exercises](/exercises/arms-and-shoulders-exercises/effective-dumbbell-shoulder-exercises/)**

* **[Best dumbbell arm exercises](/exercises/arms-and-shoulders-exercises/dumbbell-exercises-for-your-arms/)**

* **[Best dumbbell ab exercises](/exercises/abs-and-core-exercises/dumbbell-ab-exercises/)**

* **[Leg workout using dumbbells](/exercises/legs-and-glutes-exercises/leg-workout-using-dumbbells/)**

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## Want to learn more?

Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The **[friendly personal trainers](/personal-training/)** at your **[local Gym](/find-a-gym/)** are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more.

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For a full-body workout, look no further than a set of dumbbells, a bench, and some determination. Learn more now.

Full-Body Dumbbell Workout | Total Body Exercises

Exercises | Total Body | Full-Body Dumbbell Workout | Title Box

Full-body dumbbell workout

Full-body dumbbell workout plan

Chest and back day

Legs and core day

Arms and shoulder day

Further Reading:

Want to learn more?

Bodyweight exercises

Resistance training

Inchworm exercise

Bear crawl exercise

Other exercises

How to do a russian twist

Barbell bicep curl

How to do an inverted row

How to do lunges