The ONLY Dumbbell Workout You’ll Ever Need | (Full Body – 22 Exercises) скачать в хорошем качестве

The ONLY Dumbbell Workout You’ll Ever Need | (Full Body – 22 Exercises)

No machines. No barbell. No excuses Just dumbbells. This is a complete FULL BODY dumbbell workout designed to build muscle, strength, and size using only dumbbells. Perfect for home workouts or gym training based on science. Train your chest, shoulders, back, arms, and legs in one powerful routine. Follow this workout consistently for 6–8 weeks and watch your physique transform. 🟥 CHEST 1. Flat Dumbbell Bench Press – 3–4 sets × 8–12 reps 2. Incline Dumbbell Bench Press – 3–4 sets × 8–12 reps 3. Flat Dumbbell Chest Fly – 3 sets × 12–15 reps 4. Incline Dumbbell Chest Fly – 3 sets × 12–15 reps 🟧 SHOULDERS 5. Seated Dumbbell Shoulder Press – 3–4 sets × 8–12 reps 6. Dumbbell Lateral Raise – 3 sets × 12–15 reps 7. Seated Dumbbell Rear Delt Fly – 3 sets × 12–15 reps 8. Dumbbell Front Raise – 3 sets × 12–15 reps 9. Dumbbell Upright Row – 3 sets × 10–12 reps 🟦 BACK 10. Dumbbell Romanian Deadlift (RDL) – 3–4 sets × 8–12 reps 11. Single-Arm Dumbbell Row – 3 sets × 8–12 reps 12. Dumbbell Bent-Over Row – 3 sets × 8–12 reps 13. Dumbbell Shrugs – 3 sets × 12–15 reps 🟩 BICEPS 14. Incline Dumbbell Curl – 3 sets × 10–12 reps 15. Dumbbell Hammer Curl – 3 sets × 10–12 reps 16. Single-Arm Dumbbell Preacher Curl – 3 sets × 10–12 reps 17. Dumbbell Concentration Curl – 3 sets × 12 reps 🟪 TRICEPS 18. Dumbbell Skull Crushers – 3 sets × 10–12 reps 19. Two-Arm Dumbbell Overhead Triceps Extension – 3 sets × 10–12 reps 🟨 LEGS 20. Heel-Elevated Dumbbell Goblet Squat – 3–4 sets × 10–15 reps 21. Dumbbell Walking Lunges – 3 sets × 10–12 reps each leg 22. Seated Dumbbell Calf Raise – 3 sets × 15–20 reps Timeline 0:00 - Intro 0:10 - Chest 1:40 - Shoulders 3:30 - Back 4:58 - Biceps 6:26 - Triceps 7:10 - Legs 8:16 - Outro 🔥 Equipment Needed: Dumbbells. 🔥 Goal: Muscle Growth (Hypertrophy). 🔥 Level: Beginner to Intermediate. 🔥 22 powerful exercises. 🔥 Muscle-building sets & reps. 🔥 Perfect for home or gym. 🔥 Beginner to intermediate friendly. #semefit #dumbbellworkout #dumbbellexercises #armworkout #bicepsworkout #tricepsworkout #dumbbellarms #armday #biggerarms #musclebuilding #hypertrophy #fitnessshorts #gymshorts #workoutshorts #youtubeshorts