4 day 30 min Bodyweight 2 x Dumbbell Smith Machine Full Body Workout

By Myworkouts

	Advanced (3+ years)
	34 minutes/day \| 4 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Bodyweight, 2 x Dumbbell, Smith Machine Show More

Average Exertion

Average Cardio Intensity

A full-body workout consists of a training session that hits every major muscle group in the body such as the back, chest, shoulders, legs, arms and abs. However, unlike training splits in which you do multiple exercises for one muscle group, you’re doing fewer movements for each one and hitting them in a balanced approach.

Description

Week 1 Overview

Day 1:

Day 1 - Full Body

Day 2:

Rest

Day 3:

Day 3 - Upper

Day 4:

Rest

Day 5:

Day 5 - Full Body

Day 6:

Rest

Day 7:

Day 7 - Full Body

Day 1 - Full Body

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	4 sets	8 reps	60s
2.Dumbbell Deadlift	4 sets	8 reps	60s
3.Pike Push Up on Floor	4 sets	8 reps	60s
4.Underhand Inverted Row	4 sets	8 reps	60s

Day 3 - Upper

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Exercise	Sets	Reps	Rest
1.Dumbbell Straight-Leg Deadlift	4 sets	8 reps	60s
2.Bent Over Two-Dumbbell Row	4 sets	8 reps	60s
3.Push-up	4 sets	8 reps	60s
4.Scapula Push-Ups	4 sets	8 reps	60s

Day 5 - Full Body

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Exercise	Sets	Reps	Rest
1.Plyometric Push Up	4 sets	5 reps	60s
2.Lateral burpee	4 sets	8 reps	60s
3.Dumbbell Bicep Curl Pronated Grip	4 sets	8 reps	60s
4.Neutral Grip Alternating Dumbbell Row	4 sets	8 reps	60s

Day 7 - Full Body

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Exercise	Sets	Reps	Rest
1.Renegade Rows From Bear Crawl Position	4 sets	8 reps	60s
2.Floor Rows	4 sets	8 reps	60s
3.Single-Leg Romanian Deadlift with Dumbbells	4 sets	8 reps	60s
4.Dive Bomber Push-Up	4 sets	8 reps	60s

Date Created: 10/19/2021, UTC

Last Updated: 10/19/2021, UTC

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