Dumbbell-exclusive six-exercise regimen unveiled by fitness trainer, promising full-body strengthening

Domenic Angelino, a certified strength coach from Trainer Academy, has shared a six-move full-body workout that can be performed at home using a pair of light-to-moderate weight dumbbells. This workout targets both legs and upper body, aiming to improve muscular strength, size, and endurance, while addressing common mobility issues and muscular imbalances.

The workout consists of three moves for the legs and another three for the upper body. Each exercise is to be performed in straight sets, meaning all sets of one exercise are completed before moving on to the next.

Lower Body Exercises

Dumbbell Goblet Squat

Stand upright, holding a dumbbell tight to your chest, and perform squats. Rest for 90 seconds between sets.

Dumbbell Lunge

Step forward with each leg alternately, performing lunges. Rest for 60 seconds between sets.

Dumbbell Romanian Deadlift

Stand upright, bend at the hips, and perform deadlifts. Rest for 45 seconds between sets.

Upper Body Exercises

Dumbbell Floor Press

Lie on the floor, holding dumbbells above your chest, and perform presses. Rest for 90 seconds between sets.

Single-arm Bent-over Row

Bend at the waist, holding a dumbbell in one hand, and perform rows. Rest for 60 seconds between sets.

Rear Delt Fly

Stand upright, with the torso almost parallel with the ground and the arms hanging straight down towards the ground. Hold a dumbbell in each hand with arms by your side and palms facing inwards. Raise the dumbbells out to the sides until they are roughly level with your torso, then control them back to the starting position. Rest for 45 seconds between sets, and perform the exercise in straight sets with 3 sets and 10-12 reps.

The Rear Delt Fly helps address a common postural issue with hunched shoulders. This exercise targets the rear delt muscles, helping to build strength, muscle, and endurance.

The bodybuilding principle of progressive overload is crucial for this workout's effectiveness. To achieve this, you can gradually increase the weight of the dumbbells as your strength improves.

This workout can be performed up to three times per week, with at least a day between sessions for rest. It's important to listen to your body and adjust the frequency and intensity of your workouts as needed.

With dedication and consistency, you can expect to see noticeable improvements in your strength, muscle size, and endurance. Happy lifting!