Advanced Full Body Workout — Dumbbells

High-intensity full body dumbbell workout for experienced lifters. Compound supersets for maximum efficiency.

Level: advanced · Muscle group: full-body · Equipment: dumbbells · Duration: 45 min

Exercise Breakdown (6 exercises)

  1. 1. Dumbbell Thrusters
    4 sets · 10 reps · 90s rest
  2. 2. Renegade Rows
    3 sets · 8 each reps · 60s rest
  3. 3. Dumbbell Clean & Press
    3 sets · 8 reps · 90s rest
  4. 4. Dumbbell Lunges to Curl
    3 sets · 10 each reps · 60s rest
  5. 5. Dumbbell Burpees
    3 sets · 8 reps · 90s rest
  6. 6. Turkish Get-ups
    2 sets · 3 each reps · 60s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.