Unilateral Full Body Dumbbell Workout
AuthorSuman Roy
Sourcemyworkouts.io
GendersFemale, Male
ExperienceIntermediate (2-3 years)
Time86 minutes
Workout TypeFull Body
Days per week1 days
Average Exertion8
Average Cardio Intensity4
EquipmentDumbbell
GoalsBuild 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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Workout Overview
Week 1
| Day 1: Focus: Biceps, Chest, Hamstrings... | Day 2: Rest | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat) | 4 - 6 sets | 8 reps | 120s | |
| 1B. Alternate Dumbbell Bench Press (low start) | 4 - 6 sets | 6 - 8 reps | 120s | |
| 1C. One-Arm Bent-Over Dumbbell Row | 4 - 6 sets | 10 - 12 reps | 120s | |
| 1D. Single-arm Dumbbell Shoulder Press | 4 - 6 sets | 6 - 8 reps | 120s | |
| 1E. One-Arm One-Leg Dumbbell Deadlift | 4 - 6 sets | 6 - 8 reps | 120s | |
| 1F. Lying Single Dumbbell Extension | 4 - 6 sets | 10 - 12 reps | 120s | |
| 1G. Alternating Incline Dumbbell Biceps Curl | 4 - 6 sets | 10 - 12 reps | 120s |
Date Created: 11/27/18, 6:48 AM
Last Updated: 5/20/20, 2:21 AM