Best 5 Full Body Workouts with Dumbbells for Advanced Lifters

Are you an advanced lifter looking to maximize your strength training with dumbbells? You might find that traditional workouts are no longer challenging enough to push your limits. If you’re short on time and space but want to keep your workouts effective, we’ve compiled five advanced full-body workouts that will help you build muscle and enhance your endurance without the need for a gym.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Dumbbells (recommended 15-30 lbs)
• Difficulty Level: Advanced
• Calories Burned Estimate: Approximately 250-400 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for intense lifting with this quick warm-up to increase blood flow and reduce injury risk:

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Bodyweight Squats: 1 minute at a controlled pace
3. Dynamic Lunges: 1 minute alternating legs
4. High Knees: 1 minute, drive knees up quickly
5. Torso Twists: 1 minute, rotate your torso side to side

Advanced Full Body Workout Routines

Workout 1: Dumbbell Thrusters

• Reps: 12
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight and drive through your heels as you stand.
• Modification: Use lighter weights or perform without weights.

Workout 2: Renegade Rows

• Reps: 10 each arm
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels; avoid rotating your hips.
• Modification: Perform on knees or use a bench for support.

Workout 3: Dumbbell Deadlifts

• Reps: 15
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Keep the dumbbells close to your body as you lower and lift.
• Modification: Use a single dumbbell held with both hands.

Workout 4: Bulgarian Split Squats

• Reps: 10 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned over your ankle throughout the movement.
• Modification: Perform without weights or reduce the range of motion.

Workout 5: Dumbbell Chest Press

• Reps: 12
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Squeeze the dumbbells together at the top of the press.
• Modification: Perform on a floor instead of a bench.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | Modification | |---------------------------|------|------|-----------|--------------------------------| | Dumbbell Thrusters | 12 | 4 | 60 sec | Lighter weights | | Renegade Rows | 10/arm| 3 | 45 sec | Knees or bench support | | Dumbbell Deadlifts | 15 | 4 | 60 sec | Single dumbbell | | Bulgarian Split Squats | 10/leg| 3 | 45 sec | No weights or reduced range | | Dumbbell Chest Press | 12 | 4 | 60 sec | Floor press instead of bench |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help with recovery:

1. Child’s Pose: 1 minute
2. Standing Quad Stretch: 30 seconds each leg
3. Seated Forward Bend: 1 minute
4. Shoulder Stretch: 30 seconds each arm

Complete in: 25-30 minutes total

Conclusion and Next Steps

These advanced full-body workouts with dumbbells are designed to challenge your strength and endurance, all while being efficient and manageable within a busy schedule. Aim to incorporate these routines into your weekly training plan, ideally 3-4 times a week, with rest days in between to allow for recovery. As you progress, consider increasing the weights or adding more sets to further stimulate muscle growth.

For personalized coaching and real-time feedback to ensure your form is perfect, consider booking a session with one of our certified trainers at HipTrain.