Compound Carnage: Full Body Dumbbell Workout!

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By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 71 minutes/day

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Average Exertion
Average Cardio Intensity

Greatest amount of muscle - shortest possible time in gym - using only dumbbells - that’s what today’s video is all about.

What’s up! Jordan Wheeler here from Blue Star Nutraceuticals and today I’m going to take you through a full body dumbbell workout using the best compound exercises you can perform to maximize muscle size in the least amount of time.

Simply put, endless curls in the squat rack aren’t gonna cut it - if you want to make the most of your time in the gym you should be focusing 80% or more of your workout on heavy, compound exercises just like you’re about to see in this video...

Ready for the best damn muscle building workout you can perform with a pair of dumbbells?

This is the Compound Carnage - Full Body Dumbbell Workout Let’s do it!

For this workout, you’ll perform 5 exercises in linear fashion.

This means you will perform all sets for exercise 1, then all sets for exercise to, the move on to exercise 3 and so on until all 5 exercises are complete.

You will perform 5 sets of 8 reps for each exercise using 80% of your 1 Rep Max.

Meaning, if you can dumbbell row 120 lbs, you will use 95 lbs for this workout.

Take 2 minutes to rest and rehydrate with AminoFast™ between each set.

Push hard and aim to complete the workout in under 90 minutes.

Exercise #1: Standing Dumbbell Overhead Press

Setup, feet shoulder width apart - hold a pair of dumbbells at your shoulders, brace the core, squeeze the glutes and drive the dumbbells explosively overhead, then control slowly back down and repeat. Keep these strict and don’t bounce the weight up with your legs.

Exercise #2: Dumbbell Front Squat

Hold a dumbbell in each hand at your shoulders, brace the core, keep the knees out, chest up, back straight, and perform a full depth squat going as deep as you can maintaining proper form - then explode up through the heels returning to the starting position, slow controlled eccentric, fast explosive concentric.

Exercise #3: Dumbbell Deadlift

Brace your core, keep your chest up and back straight. Grab the dumbbells in each hand with your forearms in a neutral position. Then drive through your heels explosively to the top keeping the dumbbells as close to your shins and thighs as possible. Engage your hamstrings and glutes and lift with your back - not your arms. Your arms are just hooks along for the ride.

Exercise #4: Dumbbell Flat Bench Press

Grab a pair of dumbbells, lie back on a flat bench, retract your shoulders, push the weights straight up explosively, stopping just short of lockout, then lower the weights slowly under control - remember, keep the chest up and constant tension on the pecs. If you don’t have access to a bench - you can simply perform these as a floor press - just keep in mind you will likely have to reduce the weight.

Exercise #5: Dumbbell Bent Over Row

Grab a dumbbell in each hand, keep your torso parallel with the floor and pull with your elbows, squeezing your lats as you raise the dumbbells to your hips. Fast explosive concentric, slow controlled eccentric.

Congratulations! That’s the Compound Carnage - Full Body Dumbbell Workout!

Believe me, you are going to feel this one for days - but if all you do is perform this workout 3 times per week over the next 8-12 weeks, you’re going to see some explosive muscle growth in every area of your body.

You definitely have to train hard to get the kind of size and strength results you want for your body - but that doesn’t mean you can’t also train smart and accomplish your goals in a lot less time.

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Google Sheet Workout Export

Warm up for 5 minutes.

1.Standing Dumbbell Press

See Exercise Notes

5 sets8 reps120s
2.Dumbbell Front Squat

See Exercise Notes

5 sets8 reps120s
3.Dumbbell Deadlift

See Exercise Notes

5 sets8 reps120s
4.Dumbbell Bench Press

See Exercise Notes

5 sets8 reps120s
5.Bent Over Two-Dumbbell Row

See Exercise Notes

5 sets8 reps120s

Date Created: 12/27/2020, UTC

Last Updated: 11/13/2021, UTC

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