60 min Dumbbell Full Body Workout - Strength & Isolation: DAY 5 / Build Series 3

Welcome to Day 5 of Build Series 3.0! Today’s 60 min full body workout is designed to target your entire body with a combination of compound movements and isolation exercises. You will need medium to heavy and a light set of dumbbells.

In Block 1, we’ll focus on compound exercises that work multiple muscle groups at once. You’ll be using heavier weights for 3 sets, with exercises that target your quads, chest, hamstrings, back, glutes, shoulders, and calves.

Block 2 shifts to isolation movements to target specific muscles. This block will include 2-3 sets with a focus on controlled reps and medium to lighter weights, allowing you to zone in on each muscle group for maximum engagement.

Block 3, we’ll have a circuit style block using lighter weights and resistance bands. This will target the entire body with high-rep, controlled movements to really challenge your muscles and finish strong. The goal is to push endurance and form while maintaining a steady pace, helping to enhance muscle definition and endurance.

Let’s crush it on Day 5 Team!

▸ Time: 60 Min + warm up & cool down included extra
▸ Equipment: Heavy, Medium & Light Dumbbells, Resistance Band
▸ Workout: 50/45 ON + 30/25 sec OFF + water breaks

Weights used:

▸ Chris:
50lbs/23kg
35lbs/16kg
26lbs/12kg
20lbs/9kg

▸ Edi:
35lbs/16kg
20lbs/9kg
15lbs/7kg

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WORKOUT DETAILS:

0:00 - Intro

1:30 - Warm-Up

Block 1 - 3 sets/50-sec work / 30-sec rest (Compounds)

7:10 - Quads - Heel Elevated Goblet Squats
11:10 - Chest - Neutral Chest Press
15:10 - Hamstrings - Stiff-Legged Deadlift
19:10 - Back - Alt. Dead-Stop Row
23:11 - Glutes - Split Squat Glute focus R-L (2 sets)
28:32 - Shoulders - Arnold Press
32:32 - Calves - Farmer Walk Variations

Block 2 - 2 or 3 sets / 45-sec work / 25-sec rest (More isolation)

37:02 - Quads / Adductors - Alternating Lateral Lunge
39:22 - Biceps - Preacher Curl (R/L)
43:37 - Hamstrings - Hamstring Bridge
45:54 - Triceps - Cross Body Tricep Ext (R/L)
50:02 - Calves - Deep Squat Calf Raises
52:22 - Shoulders - Alt Front Raise

Block 3 - Circuit / 40-sec work / 20-sec rest (isolation) 2 Rounds LIGHTER
WEIGHTS /BAND

55:18 - Quads - Banded Tension Squats
56:18 - Chest - Fly to Close Press
57:18 - Hamstrings - Banded Stiff Legged DL
58:18 - Back - Banded Bent Over Row Supinated
59:18 - Biceps - Alt Hammer Curls
1:00:18 - Glutes - Side Lying Hip Raise R-L
1:02:18 - Triceps - Tricep Push Ups Banded
1:03:18 - Legs - Banded Low Side Steps

1:04:40 - Cool Down

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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.