Full Body

The order, 7 exercises

1. 01 / 07

   Goblet Squat

   3 sets × 15–20

   • Main target: Quads
   • Also works: Glutes
   • Also works: Abs

   How to do it

   1. 1Hold one dumbbell vertically against your chest with both hands.
   2. 2Stand with feet shoulder-width apart, toes turned out slightly.
   3. 3Sit down between your hips, keeping your chest tall, until your thighs are at least parallel to the floor.
   4. 4Push through your whole foot to stand up.

   Full guide with form tips
2. 02 / 07

   Dumbbell Floor Press

   3 sets × 12–15

   • Main target: Chest
   • Also works: Triceps
   • Also works: Shoulders

   How to do it

   1. 1Lie on the floor with knees bent and a dumbbell in each hand at chest level, upper arms about 45° from your torso.
   2. 2Press both dumbbells up until your arms are straight over your chest.
   3. 3Lower slowly until your upper arms touch the floor.
   4. 4Pause for a second, then press again.

   Full guide with form tips
3. 03 / 07

   One-Arm Dumbbell Row

   3 sets × 12 per side

   • Main target: Lats
   • Also works: Biceps
   • Also works: Rear delts

   How to do it

   1. 1Place one hand and the same-side knee on a bench or sofa, back flat.
   2. 2Hold the dumbbell in the other hand with your arm hanging straight down.
   3. 3Pull the dumbbell toward your hip, keeping your elbow close to your body.
   4. 4Lower until your arm is fully stretched.

   Full guide with form tips
4. 04 / 07

   Dumbbell Romanian Deadlift

   3 sets × 15

   • Main target: Hamstrings
   • Also works: Glutes
   • Also works: Lower back

   How to do it

   1. 1Stand holding dumbbells in front of your thighs, knees slightly bent.
   2. 2Push your hips back and slide the dumbbells down your legs, keeping your back flat.
   3. 3Stop when you feel a strong hamstring stretch, usually just below the knee.
   4. 4Drive your hips forward to stand tall.

   Full guide with form tips
5. Front view

   05 / 07

   Dumbbell Shoulder Press

   3 sets × 12–15

   • Main target: Shoulders
   • Also works: Triceps

   How to do it

   1. 1Stand or sit tall with dumbbells at ear height, palms facing forward.
   2. 2Press straight up until your arms are fully extended.
   3. 3Lower back to ear height over about 3 seconds.

   Full guide with form tips
6. 06 / 07

   Hammer Curl

   2 sets × 15

   • Main target: Biceps
   • Also works: Forearms

   How to do it

   1. 1Stand holding dumbbells at your sides with palms facing your thighs.
   2. 2Curl up keeping that neutral grip, like holding a hammer.
   3. 3Squeeze at the top, then lower slowly.

   Full guide with form tips
7. 07 / 07

   Overhead Triceps Extension

   2 sets × 15

   • Main target: Triceps
   • Also works: Shoulders

   How to do it

   1. 1Hold one dumbbell with both hands overhead, arms straight.
   2. 2Bend your elbows to lower the dumbbell behind your head.
   3. 3Straighten your arms to return to the top.

   Full guide with form tips