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Full Body High Volume

Full body routines are the tried and true classic workout routine that’s guaranteed to grow muscle and/or cut fat. This full body dumbbell workout routine should be done at least twice a week alternating each routine. The routine has been designed to alternately hit different parts of each major muscle group in order to prevent over-training while stimulating different muscle fibers. A high volume dumbbell workout routine is perfect for those looking to cut fat and increase tonality. Also due to the volumization factor of higher reps, your muscles will grow in size with this routine. Make sure to warm up before each exercise! This is essential in avoiding injuries that will work against your goals to become stronger and leaner through dumbbell workouts! When setting up your schedule for this dumbbell workout routine make sure to have at least 48 hours between each workout or you will be working against yourself. After 8-12 weeks change up your routine with another dumbbell workout routine on this site to maximize your gains.


Rest time between sets: 1 minute 


Typical 3 day/week setup:

                             Week 1          Week 2

Monday              Routine A        Routine B

Wednesday       Routine B        Routine A

Friday                Routine A        Routine B



Routine A:flavia del monte lifting dumbbell1 Full Body High Volume

Dumbbell Squats 3 sets x 12 reps

Lunges 3 sets x 12 reps

Kneeling one arm row 3 sets x 12 reps

Incline dumbbell bench press 3 sets x 12 reps

Dumbbell flies 3 sets x 12 reps

Arnold press 3 sets x 12 reps

Tricep kickbacks 3 sets x 12 reps


Routine B:

Dumbbell Deadlifts 3 sets x 12 reps

Dumbbell Bench Press 3 sets x 12 reps

Decline pushups 3 sets to failure each set

Side laterals 3 sets x 12 reps

Dumbbell curls 3 sets x 12 reps

Situps 3 sets to failure each set

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Full Body High Volume, 7.8 out of 10 based on 16 ratings