FULL BODY
A compact dumbbell full-body plan using 8-12 repetitions for pressing, rowing, shoulders, arms, lunges and trunk work.
Dumbbell Full Body uses incline dumbbell pressing, supported one-arm rows, Arnold presses, curls, lying triceps extensions, dumbbell lunges and crunches on the abdominal bench.
Plan intent
Dumbbell Full Body is a practical gym split that separates pressing muscles, pulling muscles and lower-body work. Each workout has a clear local theme, which makes exercise selection intuitive and helps you push hard without crowding too many competing movement patterns into the same session.
Use 2-3 times per week, or alternate with the machine-cable full-body plan.
Stimulus profile
Exercises
The exercises below define the workouts. Scan the matching QR code to add the selected session to mTORQUE, then use the stimulus profile to guide effort, tempo, range of motion and recovery.
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Execution notes
