The Ultimate Full Body Workout for Mass (DUMBBELLS ONLY)

Having access to a complete gym is great, but sometimes a couple dumbbells is all you’ve got.
This lack of equipment, however, is no excuse. As long as you can follow the right plan and push yourself, you can make crazy changes in your body.
In this video, I’m going to give you a complete full body workout for muscle growth that you can do from anywhere. All you need are a couple of dumbbells.
Full Body Workout (Dumbbells Only):
DB Front Squat 4x10
RDL 3x12
DB Row 4x10
Floor Press 4x10
Overhead Press 3x12
Biceps Curls 3x15
Overhead Triceps Extensions 3x15
[MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT
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References
pubmed.ncbi.nlm.nih.gov/19002...
1. pubmed.ncbi.nlm.nih.gov/22027...
2. pubmed.ncbi.nlm.nih.gov/24149...
3. www.ncbi.nlm.nih.gov/pubmed/2...

[@homayunarbabi537]

1:43 db front squat 4x10 3:15 romanian deadlift 3x12 4:22 db row 4x10 5:10 floor press 4x10 5:50 standing db oh press 3x12 6:39 db curls 3x15 7:45 db oh extension 3x15

[@darthgroot9130]

Thanks man, you’re a legend

[@generalknowledge4all]

Just read the complete workout already given in the description. you seem to have missed some

[@patbaker2199]

Just a tip, increasing the reps isn't the only way to increase tension with light weights, you can try other things like pausing in the middle of the rep or going slower etc. Thanks for the workout!

[@MissMeina]

I haven’t watch your videos before but I absolutely love how you break everything down and show science backing …. And actually showing angles of how to properly do these. You gained a subscriber today!

[@celticsuave]

Short and straight to the point. Amazing video!

[@THEPinballJunkie]

Great workout thanks! I have limited equipment for now and this is a perfect plan & prescription 3x a week!

[@OroborOSX11]

I’ve done this routine consistently for about 1.5 years. Really happy with the progress. People have noticed the difference.

[@aaaaa0451]

did you increase the weight over time?

[@Pishonkata]

Do you do all of the exercises everyday or do you split them by muscle groups

[@alex604-7]

@@Pishonkata3x a week

[@sharathkumar83]

Did you build muscle over time with proper diet?

[@leafmii]

I am going to start my journey following this video! Thank you so much for making this!

[@ryancharlton7067]

Best set of information I have seen! Iv been searching KZbin for weeks for honest legit info on how to do what you are showing here. This is extremely informative, claims backed up, and done with some humor with the Alpha bro bouncing around. GREAT video!

[@dashannberrios722]

Decided to take one workout to stick with instead of filling my head with a million different ideas. This is definitely the one. Thank you.

[@OMG-si3wn]

how often do u do this a week

[@StrasznySaTaN666]

@@OMG-si3wn you can do this every day with proper weight, sleep, diet. You can do this like 2 times a week if you are new to lifting or after a long pause.

[@prtech7706]

One workout style does not equate to long-term gains. Your plateau will come much quicker without variation.

[@ShawnFX]

​@@prtech7706 so what do you suggest for new exercises if we only have dumbbells?

[@captaingunnstar]

@@ShawnFX Nah don't listen to this dude. Literally just need to progressive overload. Just add more reps or more weight if you can.

[@JMK15]

Love this. Thanks for posting and providing all the various suggestions and verbal content and communication. Would love to see your take on PPL or U/L, or bro split with Dumbbells 💪🏻

[@YehudiNimol]

Thank you for this! I'm on vacation abroad and only have access to a light pair of dumbbells. I've been searching far and wide and so far this is the best instructional dumbbell video I've seen! Definitely gonna utilize most of these exercises in my current routine

[@johnnyb6584]

1. Front Squat 2. Romanian deadlift 3. Dumbell rows 4. Floor or Bench press 5. Standing Overhead press 6. Biceps curls 7. Triceps Overhead Extension

[@vigneshsivakumar221]

Thanks man👍

[@UFCKing209]

There in the description.

[@Michael-qp7wu]

absolutely perfect mate - no notes. thanks for this

[@angelusvastator1297]

I love how you added some science in this video.

[@user-kn1tc]

Thank you very much for showing ! One of the best information and demonstration clips for dumbells ! Shows also a lot of variations ! Thank you very much ! Wish you all the best !

[@blueone117]

Was waiting soooo long for a vid like this from you! Cant wait to start this routine!

[@eggen6183]

Did u get results

[@eggen6183]

@Daddy Vlogs lmao

[@tallguy7093]

Just what I was looking for! I can do these at home! Thanks bro!

[@Charliemmafan]

Great simple full body dumbbell only workout!

[@ericrobinson1789]

This is some pretty good workout advice. Very helpful for those who truly only have limited weights too. Thank you!

[@trusttruth9916]

Yeh I have Light and Lighter!

[@gregamania1327]

Best workout is love-making with your own mom. It’s both cardio and a full-body strength routine. I highly recommend it.

[@filips.k.3377]

This is categorically the most useful video I’ve seen to date

[@bradfoisy7034]

I’m 55 yrs, this video is absolutely spot on. I am focused on moderate weight doing approx 12 reps per set. Great video and excellent content, thank you for sharing.

[@danielmosinyi7163]

Simple and straight to the point will do the workout.

[@Phoenix_Vizsla]

Gonna try this, Ill keep yall updated.

[@mohamedatismail]

Super tutorial. Thanks.

[@EndingNote111]

Thanks for the video man!

[@ravibalan1]

KZbin has thousands of dumbbell 💪 full body workouts. Most are complicated , too many variations and hard to remember. I prefer not to use mobile while working out. Your video is perfect and after doing for just 2 days I feel a lot of difference and activation of muscles full body ! Thanks a lot 🙏

[@bainskaran9633]

thank you bro, I will try this full routine for sure

[@Camo-Dan]

Awesome video thanks for helping and organizing this kick ass workout for us! I’m about a month into training. Have gained 3 lbs. From 137.5 to 140.3 and am still gaining. I eat when I’m not full. And use two scoops of protein powder in am before lifting. All I have are power block elite exp dumbbells about 50lbs each so this video helps a ton. I have experience lifting when I was younger in my early 20’s I gained 20-25 lbs from 130 starting out ended up at 155! The lost it all and am starting over years later. Good luck guys no excuses I have nothing but dumbells and I’m making gains. My girlfriend said my “butts getting bigger” and my arms are too and everything so she’s noticing 🤘 let’s crush it.

[@daihbdajnsaaasma7594]

progress update bro?

[@sudan47]

Great video!! More videos of dumbbells workout. Thank you!!

[@temisanpopo8036]

GREAT VIDEO!

[@coenx1]

I used to be in shape, fit, even. Now I'm past 3 years in after heavy drinking and not much exercise. I have recently lost a lot of weight from cutting off the liquor, and this is just what I need to get started on my journey back. All I have is a pair of 25 lb dumbbells. This popped up at just the right time for me.

[@spaceissoweird]

yooo did you get more fit??

[@coenx1]

@@spaceissoweird I haven't reached where I used to be, but I feel much better now. On the way up again.

[@michaelharrison6547]

I'm 58. Started back lifting at 57 and muscles/body are coming along just great. I too started with 25lb dumbells, but have since purchased 15, 35, and 50 lbs dumbells and an adjustable bench. Gotten in better shape and better health

[@spaceissoweird]

@@michaelharrison6547 Wow respect

[@PERRYS_PROPS]

Great info, thanks

[@xAJM27]

I appreciate the studies presented to substantiate the claims.

[@calviopisco]

I appreciate it too

[@zacharysherry2910]

He added a verbal "Google it" button lol

[@mariob8851]

Nice thank you love how simple you make it

[@davidsilva487]

Awesome thanks 🙏🏼

[@DwaynesLifeCoachingExperience]

Awesome Vid! Thanks!

[@telitokaruzis7364]

Thank you

[@LookUpfortheAnswer]

Your videos are great! Helpful, informative, and funny!! Thank you!

[@TheConanfan100]

Great workout. I’ve been following for couple of weeks and it’s really good.

[@afzuru8283]

Can u tell me if u got gains? pls reply

[@marekczarnecki5388]

Great suggestions. I really like the floor press idea - I don't think I've ever had anyone suggest this or seen it anywhere else.

[@Antonio-Merkel_1984]

Este vídeo vale oro.!

[@rhondaburrell3267]

First day impressions:It arrived in a waist high box. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.

[@PhotonGames]

You can do all 5 basic compound movements with dumbbells, and most isolation/accessories with them too. If you only have dumbbells, you don't need to do anything special. Deadlift, squat, bench press, overhead press, and rows. If you want, add bicep curls, tricep extensions, wrist curls, weighted sit ups, nordic curls, weighted calf raises, etc. 2 adjustable dumbbells should be pretty cheap (if you get the kind where you screw plates on) and then the plates. You could get the usefulness of an entire gym in just a couple hundred bucks.

[@blazkrajnc8687]

Thank you for this🙌🏼.Im going to do a workout out of this exercises now!

[@UnknownGamer-uz5iz]

Wow I was bullied in the gym by toxic people when i was young because i was skinny and was so scared to go again Now i can work out in the House naked no gym clothes no fuel for the car no membership no nothing Thanks

[@michelschwank]

That brings it to the point bro! I do prefer the gym for it‘s benches+Barbells and cable towers though. But for my 3 month van trip I’m going to train exactly as you said + side raises for extra shoulder growth

[@bartrobinson2103]

@@michelschwank good idea to add the side raises I do that at the end also

[@warrenhoffman653]

True. All you need are those 5 exercises

[@stevens1041]

Nice! Thanks

[@ROYALCHEETAHBOYD]

straight beast mode. thanks fam.

[@mfpv_detroit8182]

Love it bro

[@raidrums]

this is badass im gonna start this tomorrow morning ! been lifting heavy weights and an old shoulder injury came back , but im gonna start easy and work my way up over time thanks for the knowledge!

[@Yung_Star]

how is it going for u? I'm gonna start this workout today

[@User-em7vs]

@@Yung_Star does it work ?

[@peterjames7324]

Great video, and love that gym. Thanks!

[@am-yx6mr]

This is a really good tutorial, thank you. I used to train in a gym which had everything you need but now I can only really train at home for a variety of reasons with a couple sets of dbs. You are right if the muscles are pushed hard enough they will still develop (in relation to failure)

[@georgi143]

This workout guide is accurate. Squats, Deadlifts, Presses. Excellent and most accurate video ever on KZbin. 👍👍👍

[@leonmaliniak]

Very informative video, simple and easy to follow and I appreciate your scientific references to validate the advice. Thanks

[@ahmadak]

This video is the anchor around which my entire workout is now structured. Much thanks. Also, I made a modification for the floor press: lay out 7 yoga blocks on the floor and you get a pretty decent bench at home.

[@AxeMurderer1983]

I need something straightforward but productive like this workout. I'm already familiar with most of these exercises, i'm going to give this workout a shot

[@sharkyrider6444]

Thanks for this, I do it in my week workouts.

[@firojpradhan2163]

Thanks a lot

[@andrewpicardi929]

ThankYou

[@HunterHunter93]

Very good exercises thanks

[@Shagamaw-100]

Good video very informative.

[@mohamedshiraz4671]

I am proud to mention that i have lost weight and built significant muscles with your help! Thanks MM

[@Sir.YeetusIII]

Congrats!

[@ankitdwivedi4213]

Do you still do it.? I need guidance. How much weight you lost. And how often you were doing this routine?

[@debeneekrai]

​@@ankitdwivedi4213 i do 6 times a week Was 107.5kg Now 98.9 kg Time - 44Days

[@suspiciousmonkey1234_]

​@@debeneekraidayum congrats. What do you eat in a day?

[@debeneekrai]

@@suspiciousmonkey1234_ i Target mostly high protein products and I just stopped sugar and Fast goods . That's it ( also be in a calorie deficit for better results )

[@momed9040]

Good content 👍🏼

[@CusPedro]

Thanks for this video as it breaks down everything into a simple well thought out explanation.

[@reubenskii]

yoooh

[@moiselj19]

Thank You!!!. Just what i needed👍🏽🦾

[@jeffreybabino8161]

Very good work out great video thanks 💪

[@joeypalduv]

Just got a adjustable dumbbell set and a bench for this. Today was my first day haven't worked out in years the burn was so good. Going to do my best to stick to this to get the body I always wanted. I'm 250 lbs 6' ft at age 28. I could hardly achieve the desired reps after the first sets. Going to stick with those weights until I can get the full reps and then add on. Let's go!!!!!!

[@idrissbouiry6189]

How's it going?

[@siteguideliner6372]

Thank you sir for your help

[@mrhollister8520]

This was a beast, tougher than it presents. Cheers guys!

[@MaxPower-cm6ie]

Update?

[@dotdashdotdash]

it is too many sets.

[@angelusvastator1297]

Yep. My abs were on fire and could see them slowly forming in a few days.

[@moostheguy_ttv9067]

@@angelusvastator1297 fr may I ask what weight u were? Because I’m 180 at 5’6 do u think I should lose weight first then do this? Or should I do this and I’ll lose weight?

[@user-wb3cr6rj2w]

@@moostheguy_ttv9067 lifting weights wont necessarily mean you will loose weight, thats more of a dieting issue. I recommend code red, you do have to pay some money but it helped my mom go from 260 to 180 in 7 months

[@noorandi4616]

We in Malaysia will lockdown.... again. I’m novice lifter. I love barbell training. But the gym will be closed. I only have dumbbells at home. I’ll do this workouts. Thankfully there’s a hope. Thanks for your video. God bless us.

[@ELjarib1998]

This is what I needed thank you so much !!!, the best thing is that I was doing some of them for a month and I have already some little results by doing 4 sets of 10-15 reps (depends of the excersice) 3 days of the week with another 1 day of cardio 30 minutes

[@dezcaknight]

That's a clean RDL my friend

[@PersonalFitness11]

Good video. Well done. Nice gym.

[@budekins542]

Watching again in 2021! Highly useful video.

[@andreasakbas7987]

Shoulders 3 sets standing overhead press.Arms 3 sets tricep pushdowns,3 sets bicep curls.Calves 2 sets one leg jumps.

[@Xgil2Play]

This is good. I'll replace my upper body workout day with this. My appreciations.

[@OfficialSafraChannel]

amazing content

[@harsahebbhullar3953]

Thnx bro

[@tmgmobility]

I love this 💪🏾

[@augustine5442]

Excellent video! I love how in depth you go with each exercise. Starting Monday I'm doing this workout 3x a week, no more excuses.

[@lilbeanop3962]

No excuses

[@hussanshahid2789]

Dude how to choose the optimal rep range for maximising muscle growth .I mean shouldn't we use heavier weight and lesser reps per sets? Please guide

[@kamilazarczyk2918]

@@hussanshahid2789 8-12 reps per set is the most optimal setting for muscle growth. 5+ is the Best for building strength, and 15+ is the Best for endurance training.

[@hussanshahid2789]

@@kamilazarczyk2918 dude if I want to cut my body fat and weight what rep range should I follow.My body fat is 20.9 percent and weigh 86 kilos which makes over weight for 5"11 height

[@kamilazarczyk2918]

@@hussanshahid2789 i think between 8-12 should be okay, but if you want to cut you should add some cardio to your routines and focus more on dieting than on training itself.

[@joselperez449]

I'M 52 YEARS OLD AND I HAVE BEEN WORKING OUT SINCE I WAS 17 PEOPLE THINK THAT YOU NEED A FULL SET'S OF WEIGHT TO WORK OUT AND I TELL THEM THAT YOU DON'T HAVE TO ME I ONLY GOT 3 SETS OF DUMBBELLS 20 PD, 30 PD, AND 40 PD AND IT DOES THE WORK I TELL PEOPLE THAT IT'S ABOUT HOW YOU USE THEM PEOPLE DON'T BELIEVE THAT I AM 52YR OLD WORK OUT AMERICA IT'S A BIG DEAL TO STAY FIT, THANK'S AMERICA HAVE A GREAT WEEKEND BE KIND TO OTHERS...

[@jandejanneman]

THANK YOU FOR THE INFORMATION

[@cuzrocks5002]

True

[@yesmymajestybut898]

WHY ARE WE ALL SHOUTING?

[@stepbruh2327]

@@yesmymajestybut898 AHHHHHHHHHHHHHHHHHHHH!!!!!

[@epicwasil]

@@stepbruh2327 I LOVE THIS WHOLESOMENESS

[@blk_fist3057]

Just finished and I feel the burn. Will definitely make it’s a routine.

[@blk_fist3057]

Still going strong

[@glowy_subject3050]

I just started 😅 After doing it all I also feel a great burn and im hoping to do a workout, rest, workout, rest routine. Good luck to you and keep going!

[@patrikstieber9726]

how’s it going?

[@blk_fist3057]

@@patrikstieber9726 pretty good. Added more to the routine gained 4lbs.

[@LJL-it2lt]

How’s it going? Is every muscle group being worked well?

[@jorgegranada4964]

Thanks man. Ive tried some routines and yours is the one i like the most. Very doable in short time and it feels great. I even feel as if my abs had worked.

[@2kgoat503]

squat and single arm rows work your abs

[@RVZER]

Solid workout plan. Try adding in some side lateral raises.

[@enlistedbonker1773]

6:53 YOOOOOOO

[@grahamnicholls1972]

Thank you!! Not everyone can afford to go to gyms with all the fancy equipment so this is perfect for me.

[@steph333wlv8]

I agree

[@donnn-ow4rj]

Gym are not expensive thio?? Not here in uk anyway?? My gym is excellent and is 17 pound a month ??? That's 4.25p a week. I think almost anyone could afford that?? Trust me I am on a low wage myself.

[@grahamnicholls1972]

@@donnn-ow4rj I don't know where you live but near me I have a choice of two...one is a big gym with lots of equipment but is £40 a mth and the other is tiny with only dumbbells, chest/shoulder press and is £23.99 a mth. It all depends on location I guess. 🤷‍♂️

[@donnn-ow4rj]

@@grahamnicholls1972 aww ok that's not great I am in cardiff gyms with pool , sauna, steam room etc can be 40 to 50 a month. However there are many excellent gyms with no pools which are really quite cheap. My gym is called the gym group. It was even 24 hours before corono ! The gym before that was dw sports gym. Dw was about 15 pound a month . I joined when it first opend and never cancelled it during the 10 years I was there so price stayed same. Both excellent gyms with fantastic equipment.

[@marcus2fashion]

This the only workout Channel that I watch the whole video once it plays

[@halam899live8]

Great video today keep it up your doing amazing job.

[@musclemonsters]

Thank you!

[@arthurraleigh5812]

​@@musclemonstersthe music in the background is dope! Where can I listen to it?

[@XoXo475]

I suffer from crippling anxiety so this program is a must

[@krsonethegeneral6719]

gymnastic rings for upper and this guys routine for lower body,if no rings this routine full body shreds awsome info brother thanks so much great stuff!

[@jacobforrester9827]

I have a nice selection of dumbbells, and prefer the lighter weight high volume approach. Added benefit to the is tendon strength and higher blood flow. I've been doing most of these. I favor lateral dumbbell raises for isolating delts over the overhead press because my traps give me neck issues.

[@treatwithsrv]

Loved that ❤️

[@rajkvideos9151]

Nice bro u have great body

[@rajkvideos9151]

Nice bro u have great body

[@rajkvideos9151]

Nice bro u have great body

[@RandyM403]

Great workout. I haven't had a good full body workout in a long time. This was perfect.

[@dipindilip9573]

Love it 😍😎

[@United_Wings]

Nice

[@kalamehmohabbat6491]

Very nice

[@user-sm9kl8ds7q]

Basic compounds are the best (: trying to back in shape with this routine

[@ahmedcaptures7448]

Amazing

[@1947froggy]

Interestingly this is almost my exact dumbbell workout, thx for confirming. I add some dip belt squats & pushups & many done on a bosu (balance).

[@asadianbelifont3875]

60 days so far with this routine, the only added things on my part is doing actual squats with the barbell, and finishing off the routine with assisted pullups and dips to failure. went from 148 to 170

[@Phuckseeds]

Damn, gains bro. Guess this will be day one for me.

[@troywallace7011]

Do you do all these every day? Or rest days? Thinking about starting this myself.

[@asadianbelifont3875]

@@troywallace7011 you need rest days I lift 3x per week.

[@troywallace7011]

@@asadianbelifont3875 Thanks bro

[@ShawnFX]

@@asadianbelifont3875 So every other day you lift? Also I really need to lose a lot of weight, should I combine cardio and this together or wait until I have lost a good amount of weight?

[@Jexel999]

Awesome work outs and I jus got 25lb dumbbells . Keep the great videos coming ! Thanks !

[@moha2878]

How long were you on this and any results?

[@Jexel999]

@@moha2878 I still use these exercises at times .. when I can’t make it to the gym I use my dumbbells at home and follow this and other stuff .

[@pompeet3932]

SQUATTING WITH THAT DUMBBEL IS GONNA PRODUCE SO MUCH MASS BRO