The dumbbell only workout.

Ever been in a really busy gym? Most of us have and it can be quite frustrating. Well forget machines, here is a full-body workout that can be done using just dumbbells and a bench. If you’re not sure how to do an exercise in the workout, scroll down for instructional pictures.

You can download the picture below, or the PDF file here.

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Chest Press

Start with dumbbells just above chest height (1). Push upwards without locking elbows out (2). Return to starting position while controlling weight down.

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Chest Flye

Start with weight above shoulders without locking elbows (1). Move arms outwards in ‘W’ shape (2). Squeeze chest in and bring weights back to starting position.

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Single-Arm Row

Start with dumbbell at arms length (1). Row dumbbell up to your side (2). Lower weight under control back to starting position.

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Shoulder Press

Start with dumbbells just above shoulders (1). Push dumbbells upwards while keeping your back straight (2). Do not lock out your elbows. Return to the starting position while controlling the weight.

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Lateral Raise

Start with dumbbells in hands by the side of your body (1). Raise dumbbells upwards inline with your body and stop at shoulder height (2). Return to starting position under control.

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Lunge

Start by taking a step forwards while keeping dumbbells at your side (1). Lunge downwards so that your knees are roughly at 90 degree angles (2). Push back into the starting position.

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Goblet Squat

Start standing with dumbbell at chest height, held in both hands (1). Squat down while keeping your back straight until legs are parallel to the floor (2). Push down to return to the starting position.

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Straight-Legged Deadlift

Start with dumbbells in hands, in front of your body (1). Bend forwards while keeping legs stiff and back straight (2). Return to starting position.

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Hammer Curl

Start by gripping dumbbell like a hammer at the side of your body (1). Raise dumbbell up while keeping your elbow tucked into the side of your body (2). Return to the starting position.

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Tricep Extension

Start with both hands on dumbbell, above the upper back (1). Lower weight until forearms are parallel to the ground (2). Push weight back up into start position.

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If you are unsure about any of the exercises in this workout, leave a comment below or use the contact page to send a direct message.

Special thanks go to Alex Mitchell and Botcherby Community Gym.