If you want a stronger body, strength training is indispensable. In the choice of strength training, besides bare-handed strength training, it is equipment training. Among strength training, dumbbell exercises are the most common. The reasons are as follows:

• Small and easy to implement, does not take up space, and is easy to use
• Compared with fixed devices, the range of motion is larger,
• More targeted, able to improve the imbalance of left and right arm strength through intensive training
• Safer than heavy equipment
• The range of motion can be adjusted according to needs, which is more flexible
• From light to heavy, there is always one that suits you

For the most people, the purpose of exercise has never been to participate in bodybuilding competitions, and there will not be too much time to enter the gym, so as long as you prepare a pair of dumbbells, exercise at home can fully meet your needs.

IFAST has prepared a full body dumbbell workout week plan for everyone! What to exercise every day has been planned for you, and you can exercise the muscles of the whole body by sticking to it for a week. To participate, simply follow the instructions in the image below.

If you want to cite this infographic, you can use the following code：

<div style="text-align: center;"><img src="https://cdn.shopify.com/s/files/1/0449/8453/3153/files/full_body_dumbbell_workout_1024x1024.jpg?v=1646037543" alt="5 days of full body dumbbell workout" style="float: none;" width="1024x1024" height="1024x1024" /></div>

Here is the video tutorial：

IFAST Adjustable Dumbbells set, Quick lock dumbbell and weight bench can help you complete your training program better! 

1. Push-ups: 3 sets of 10 reps
2. Supine Dumbbell Push: 3 sets of 12 reps
3. Supine Dumbbell Fly: 3 sets of 12 reps
4. Dumbbell Hip-bridge Press: 3 sets of 10 reps
5. Dumbbell Hip-bridge Fly: 3 sets of 10 reps
6. Dumbbell Bent Over Row: 3 sets of 12 reps

1. Deadlift: 4 sets of 8 reps
2. Dumbbell Rowing: 3 sets of 10 reps
3. One-arm Rowing: 3 sets of 10 reps per arm
4. Supine Straight Arm Pull Up: 3 sets of 12 reps

1. Arnold Press: 3 sets of 10 reps
2. Front Raises: 3 sets of 12 reps
3. Shoulder Press: 3 sets of 10 reps
4. Lateral Raise: 3 sets of 12 reps
5. Seated Bent-over Row: 3 sets of 10 reps
6. Bent-over Fly: 3 sets of 12 reps

1. Dumbbell Curl: 3 sets of 10 reps
2. Reverse Curl: 3 sets of 10 reps
3. Tricep Extension: 3 sets of 12 reps
4. Bent-over Tricep Extension: 3 sets of 12 reps
5. Supine Tricep Extension: 3 sets of 12 reps

1. Squat: 4 sets of 8 reps
2. Lunge Squat: 3 sets of 10 reps per leg
3. Deadlift: 4 sets of 8 reps
4. Bent Leg Curl: 3 sets of 12 reps
5. Leg Curls: 3 sets of 12 reps

Incorporating a 5-day full body dumbbell workout into your fitness routine can be a game-changer for achieving your fitness goals. By targeting multiple muscle groups and providing versatility in exercises, this comprehensive workout plan allows you to maximize your time and effort. Whether you're a beginner or an experienced fitness enthusiast, these workouts offer a great balance of strength, endurance, and overall conditioning. So grab those dumbbells, challenge yourself, and embark on this 5-day journey towards a stronger, fitter, and healthier you. Remember, consistency and dedication are key, and with each day of this program, you'll be one step closer to reaching your fitness aspirations. Get ready to elevate your fitness level and enjoy the incredible benefits of this 5-day full body dumbbell workout. Let's get started and embrace the power of strength and determination together!