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Full body

Dumbbell essentials

A full-body session for a small gym or a pair of dumbbells.

  • Biceps
  • Calves
  • Chest
  • Glutes
  • Hamstrings
  • Lats
  • Lower Back
  • Middle Back
  • Quadriceps
  • Shoulders
  • Triceps

The workout

  1. Goblet squat3 × 8-12
  2. Dumbbell bench press3 × 8-12
  3. One-arm row3 × 6-12
  4. Romanian deadlift3 × 8-12
Try it in the app
Credit where it is due

This workout is a Kohlrabi original.