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Unilateral Full Body Dumbbell Workout

Author

Suman Roy

Genders

Female, Male

Experience

Intermediate (2-3 years)

Time

86 minutes

Workout Type

Full Body

Days per week

1 day

Average Exertion

80%

Average Cardio Intensity

40%

Equipment

Dumbbell

Goals

Build Muscle, Fat Loss, Gain Strength
Description

This workout emphasizes unilateral work to ensure you don't have any imbalances while you burn fat and retain muscle. In today's fitness culture, barbell work is extremely common. Barbell exercises are great as they typically emphasize multiple muscle groups with a heavy weight, but they don't allow you to address imbalances between the two sides of your body. With unilateral exercises, that problem is addressed. By isolating the two sides of your body from each other, you can see if one side is

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Week 1



ExerciseSetsRepsRestNotes
1A. One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat)4 - 6 sets8 reps120s
1B. Alternate Dumbbell Bench Press (low start)4 - 6 sets6 - 8 reps120s
1C. One-Arm Bent-Over Dumbbell Row4 - 6 sets10 - 12 reps120s
1D. Single-arm Dumbbell Shoulder Press4 - 6 sets6 - 8 reps120s
1E. One-Arm One-Leg Dumbbell Deadlift4 - 6 sets6 - 8 reps120s
1F. Lying Single Dumbbell Extension4 - 6 sets10 - 12 reps120s
1G. Alternating Incline Dumbbell Biceps Curl4 - 6 sets10 - 12 reps120s

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Date Created: 11/27/18, 6:48 AM

Last Updated: 5/20/20, 2:21 AM