Ultimate Full-Body Dumbbell Workout | Andy Speer

45
325

Got a pair of dumbbells? Then you can do this circuit! Build muscle, gain strength, and get ripped with Andy Speer’s ultimate dumbbell circuit workout. Just don’t let go until the end!
► Shop Bodybuilding Signature Supplements:
► Premium Fitness Plans:
► Get the Full Workout:

You don’t need a gym filled with equipment to build serious muscle, strength, and conditioning. All you need is two dumbbells and a plan! I put together four complexes, each using nothing more than a pair of dumbbells and your body. Each complex will challenge you in a unique way.

Complexes are great because they force you to complete a high-volume workout in a short amount of time. The key is to hang on to the weight until you’ve completed all the movements. No rest until you’ve finished a round!

Once you’ve completed the warm-up, grab a set of dumbbells, and get your mind and some weights ready. The first time you do the routine, just work through each complex as best as you can, and don’t worry if it feels a bit awkward or the weights you have aren’t ideal.

If you have more than one pair of dumbbells available, you’ll probably want increase or decrease the weight depending on the complex. In general, use as much weight as you can, but don’t go so heavy you can’t move well. Rest 2-3 minutes between complexes, and be ready to work.

| The Ultimate Full-Body Workout |
Warm-Up: Perform 1 Round
1. Dumbbell Halo: 10 reps in both directions
2. Standing Dumbbell Reverse Fly: 10 reps
3. Standing Dumbbell Scap Raise: 10 reps
4. Dumbbell Romanian Deadlift: 10 reps
5. Single-Leg Deadlift Walk: 10 reps per leg
6. Dumbbell Goblet Squat: 10 reps
7. Plank: 30 sec.
8. Jump Squat: 10 reps

Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds
1. Dumbbell Clean: 3 reps
2. Dumbbell Push Press: 3 reps
4. Dumbbell Front Squat: 3 reps

Complex 2: Perform 4 rounds, resting 60 sec. between rounds
1. Dumbbell Crush Press from Floor: 10 reps per leg
2. Bent-Over Row: 10 reps
3. Reverse Lunge: 10 reps per leg

Complex 3: Perform all movements with right arm, then left arm, resting 60 sec. between.
1. Single-Arm Dumbbell Snatch: 10 reps
2. Single-Arm Dumbbell Farmer’s Carry: 100 feet
3. Dumbbell Get-Up Sit-Up: 8 reps
4. Renegade Row: 10 reps

| Bodybuilding.com Signature Supplements & Clothing |
► Signature 100% Whey Protein:
► Signature Amino Plus Energy:
► Signature BCAA:
► Signature Creatine Monohydrate:
► Signature Fish Oil:
► Signature Green Tea:
► Signature Joint Support:
► Signature L-Carnitine:
► Signature Micronized Glutamine:
► Signature Multivitamin:
► Signature Pre Workout:
► Signature Test Booster:
► Signature Vitamin D3:
► Signature ZMA:
► Bodybuilding.com Clothing:

========================================­=====

| Bodybuilding.com |
► Supplement Store:
► Sales & Specials:
► Fitness Articles:
► Premium Fitness Plans:

========================================­=====

| Follow Us |
► Twitch:
► YouTube:
► Facebook:
► Instagram:
► Twitter:
► Google+:
► Pinterest:
► Spotify:

We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

source

45 COMMENTS

  1. I WANT TO BUY 2 DUMBELLS FOR TRAINING AT HOME. BUT I DONT KNOW WHICH WEIGHT. MY BACKSQUAT IS 150KG, CLEAN AND JERK 110 KG, MILITARY PRESS 80KG, DEADLIFT 180KG AND BENCHPRESS 140KG. I THOUGHT ABOUT 20KG OR 24KG. Is 20KG ENOUGH?

  2. This workout works and I DO RECOMMEND this for beginners. If you're a beginner start with 10 lbs and when you feel that you need heavier dumbbells then move on to 15 lbs then 20 lbs and so on.

  3. I didn't even complete the worm out exercises and I'm done for…

    I'm a new bee , did the worm outs as much as possible with 6kg dumbbells ..I'm seating like shit right now ..this workout is awesome

  4. I have a feeling some of these workouts can cause serious injury if the weight is a bit too heavy or the lifter is unprepared for that kind of movement. Light wight dumbbels should not cause a problem.

  5. This looks like a great compond work out. Very exhausting , but what does not kill U, makes U stronger. And all U need is a dumbbell. Good job and thank you. Yes as per previous comment, use lighter weight. And No swinging to prevent injury in the beginning. Then when U R a little stronger a little swing may be ok?

  6. I am an absolute beginner. The day after I tried it my whole body hurt but it was alright. However the next day damn near killed me. Apparently my legs are complete trash, even walking hurt. This guy is not fucking around when he says "Full-Body".

  7. I work from home at a computer and try and do something every 1-2 hours to get up and move around. each group of exercises takes me about 15-20 minutes to complete. If I did 1-10 one day for one of my breaks, then 11-14 the next day, then took a day off, then repeat, would that get the benefit from this exercise, or how would it be best broken up, or is their a better way to do it?

LEAVE A REPLY

Please enter your comment!
Please enter your name here