30 Min FULL BODY DUMBBELL WORKOUT Muscle Building

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Join me for a 30-minute, full-body dumbbell session designed to engage every muscle group through compound movements. This workout aims to enhance your strength, build lean muscle, and keep you burning calories long after you finish, leaving you feeling fantastic! • Each exercise is performed for 30 seconds, followed by a 30-second rest. We have a set of 10 different exercises, which we will repeat for a total of 3 rounds! • For reference, I’m using two 15kg dumbbells. Use the heaviest weights you have access to, maintaining a controlled, slow pace with full range of motion. If your weights are lighter, perform more reps at a slightly faster pace to match the intensity. • HIGH SQUATS • SUMO SQUATS • LUNGES (alternate legs each time) • ROMANIAN DEADLIFT • SHOULDER PRESS (using one or both dumbbells) • BENT OVER ROW (alternate arms each time) • CHEST PRESS • RENEGADE ROWS + PUSH-UP • Key points to remember: • Alternate legs during lunges and arms during rows for each set. • For single-arm rows, take it slow at the bottom to stretch the upper middle back before drawing the elbow up. Switch arms each set! • For the shoulder press and Sumo deadlifts, use both dumbbells if your weights are too light. • -During Romanian deadlifts, keep your shoulder blades together, knees slightly bent, push your hips back, and keep your head aligned with your torso as you lower. • Enjoy this strength training session and focus on feeling each muscle contraction! • This strength workout is ideal for gradually increasing weight over time. I recommend doing this full-body dumbbell workout once a week if you're aiming to build muscle, in addition to bodyweight and isolation exercises like shoulders and glutes. Over time, aim to increase the number of reps and then progress to heavier weights! 💪 • Happy training! • Matt :) • IG: / homemadebeastmj • 💪 Workout Programs: https://linktr.ee/homemadebeast

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