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Unilateral Full Body Dumbbell Workout

By Suman Roy

Experience
Intermediate (2-3 years)
Time
86 minutes/day
Good for
Build Muscle, Fat Loss, Gain Strength
Equipment
Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
80%
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 lagging and fix that issue. For this reason, this workout incorporates unilateral exercises in circuit style training, which will help you build strength and burn fat as well.


Complete one set of each of the 7 exercises with very little to no rest in between them. This completes one circuit. Take a breather, no more than 2 minutes and repeat the same circuit again for a total of 4-6 rounds. Intermediates looking to burn fat and keep their body in balance should try this workout.


NOTES:


1. Before starting the workout, do dynamic stretching for all body parts and joints. Post completion of the workout do static stretching for all body parts.

2. Make sure to perform each and every exercise with proper form. Do not rush to complete the reps while compromising form. This may lead to unnecessary injury.

3. Always perform equal reps on both the limbs. If one limb is weaker than the other, starting the set with the weaker limb is highly recommended.

4. You can replace an exercise from the list, with another exercise, from time to time but it should be a unilateral movement and should work the same muscle group.

5. Stick to a well-structured diet, consisting of complex carbs, high quality proteins and healthy fats, for optimal results.

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Circuit
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 - 6 sets, 8 reps, (rest 120s)
Show Alternative Exercises
Alternate Dumbbell Bench Press (low start)
4 - 6 sets, 6 - 8 reps, (rest 120s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 - 6 sets, 10 - 12 reps, (rest 120s)
Show Alternative Exercises
Single-Arm Standing Dumbbell Shoulder Press demonstrationPlay Single-Arm Standing Dumbbell Shoulder Press demonstration
4 - 6 sets, 6 - 8 reps, (rest 120s)
Show Alternative Exercises
One-Arm One-Leg Dumbbell Deadlift demonstrationPlay One-Arm One-Leg Dumbbell Deadlift demonstration
4 - 6 sets, 6 - 8 reps, (rest 120s)
Show Alternative Exercises
Lying Single Dumbbell Extension demonstrationPlay Lying Single Dumbbell Extension demonstration
4 - 6 sets, 10 - 12 reps, (rest 120s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 - 6 sets, 10 - 12 reps, (rest 120s)
Show Alternative Exercises

Date Created: 11/27/2018, UTC


Last Updated: 8/17/2020, UTC

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