Full Body workout: Dumbbell Goblet Squat, Dumbbell Romanian Deadlift and 9 more
A full-body session of 11 exercises and 34 working sets, built by a SPLYT user and published without their name. It takes about 75 minutes and uses dumbbell.
Most of the work goes to the quads (9 sets), shoulders (9 sets), abs (4 sets). It opens with dumbbell goblet squat and finishes with dumbbell cuban press.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Dumbbell Goblet SquatQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Romanian DeadliftHamstrings- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Bent Over RowUpper back- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Standing Overhead PressShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Weighted Russian TwistAbs- Sets
- 4
- Reps
- 10
- Rest
- —
Deep Push UpChest- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Alternate Side PressShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell LungeQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Bench SquatQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Cross Body Hammer CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Cuban PressShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
34 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
- Quads · 9 sets
- Shoulders · 9 sets
- Abs · 4 sets
- Biceps · 3 sets
- Chest · 3 sets
- Hamstrings · 3 sets
- Upper back · 3 sets
Equipment: Dumbbell
Questions
How many sets is this full body workout?
34 working sets across 11 exercises: 3 of dumbbell goblet squat, 3 of dumbbell romanian deadlift, 3 of dumbbell bent over row, 3 of dumbbell standing overhead press, 4 of weighted russian twist, 3 of deep push up, 3 of dumbbell alternate side press, 3 of dumbbell lunge, 3 of dumbbell bench squat, 3 of dumbbell cross body hammer curl and 3 of dumbbell cuban press. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.