Full Body Bodyweight Workout Routine 2

Dumbbell Exercises

Upper Body

Dumbbell Arnold Press/Shoulders

Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.

Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.

Dumbbell Shoulder Press/shoulders

Position dumbbells to each side of shoulders with elbows below wrists.
Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

Dumbbell Triceps Extension

Position one dumbbell overhead with both hands under inner plate (heart shaped grip).
With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyper extending wrists. Return and repeat.

Dumbbell Curl/Biceps

Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Dumbbell Bent Over Row/Back

Kneel over side of bench by placing knee and hand of supporting arm on bench.
Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Dumbbell Bench Press/Chest

Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.

Dumbbell Decline Bench Press/Chest

Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to sides of chest with bent arm under each dumbbell.

Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.

Dumbbell Fly/Chest

Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.
Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.

Lower Body

Dumbbell Single Leg Split Squats

Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench.

Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Dumbbell Rear Lunge

Stand with dumbbells grasped to sides. Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.

Dumbbell Front Squats

Stand with dumbbells grasped to sides. Clean dumbbells up to shoulders so side of each dumbbell rests on top of each shoulder. Balance dumbbells on shoulder by holding on to dumbbells with elbows flaring outward.

Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Dumbbell Step Out

Stand with dumbbells grasped to sides facing side of bench. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.

Show me a man who never failed and I'll show you a man who never tried anything hard enough.
Allen Waimsley