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Based on: Ultimate Full-Body Dumbbell Workout | Andy Speer

Complex 1: Power and Stretching

Perform 3 rounds, resting 60-90 sec. between rounds

  1. Dumbbell Clean: 10 reps
  2. Dumbbell Push Press: 10 reps
  3. Dumbbell Front Squat: 10 reps

Complex 2: Hypertrophy Series

Perform 3 rounds, resting 60 sec. between rounds

  1. Dumbbell Crush Press from Floor: 20 reps
  2. Bent-Over Row: 20 reps
  3. Reverse Lunge: 10 reps per leg

Complex 3: Core Series

Perform all movements with right arm, then left arm, resting 60 sec. between.

  1. Single-Arm Dumbbell Snatch: 10 reps
  2. Single-Arm Dumbbell Farmer's Carry: 100 feet
  3. Dumbbell Get-Up Sit-Up: 8 reps
  4. Renegade Row: 10 reps

Complex 4: Condition Complex

Perform 2 rounds, resting 60 sec. between rounds

  1. Split-stance Alternating Hammer Curl: 10 reps per arm
  2. Split-stance Alternating Sholder Press: 10 reps per arm
  3. Split Switch: 20 reps
  4. Squat Curl to Press: 10 reps
@wer943
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wer943 commented Nov 11, 2021

"Thank you for sharing your full-body dumbbell workout program, Andy! I was using the other dumbbell program for beginners:
​1. Alternating Bicep Curl: 8 reps each side, 2 sets
2. Dumbbell Shoulder Press: 12 reps, 2 sets
​3. Dumbbell Squat: 20 reps, 2 sets
​4. Standing Dumbbell Calf Raise: 20 reps, 3 sets
​5. Incline Dumbbell Bench Press: 10 reps, 3 sets
6. Standing Dumbbell Tricep Extensions: 15 reps, 2 sets
​7. Dumbbell Deadlift: 12 reps, 2 sets
​8. Bent Over Row: 20 reps, 2 sets
Also, use the SARMs to make my progress faster. I get them from Rats.Army shop."

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