Full Body Workout For Men

Total Body Workout Routine To Build Muscle And Burn Fat

Not all of us get the opportunity to spend as much time exercising as we would like.

Demanding jobs can force us to spend additional time at the office. Instead of working up a sweat, you will probably have to sit in front of your computer a few more hours trying to work out a solution for a particular problem.

This is why you need to maximize your exercise time. If you don’t think it will be possible for you to spend an hour every day exercising during the upcoming week, just make the most out of the time you will get.

You don’t even have to worry about going to the gym. As long as you have some time, a bench, and some dumbbells, you can perform these exercises anywhere. 


For this workout routine, you will be completing three supersets that feature eight to 12 reps each. Supersets require you to alternate two different sets of exercises without resting between them, so get ready for an intense workout.

List Of Exercises

  • Dumbbell Squat Presses
  • Dumbbell Rows
  • Incline Chest Presses
  • Dumbbell Stiff Leg Deadlifts
  • Dumbbell Incline Hammer Curls
  • Dumbbell Incline Skull Crushers

A1 Set: Dumbbell Squat Presses

The first exercise is going to focus on strengthening your upper body as well as your legs and it is known as the dumbbell squat press.

Pick up a dumbbell in each hand and make sure that your palms are facing each other as your arms hang by your sides. Lift the dumbbells to shoulder level next and then squat low. As you move up, raise the dumbbells over your head and breathe out as well.

A2 Set: Dumbbell Rows

Since you’re doing supersets here, you have to go right into performing dumbbell rows.

Right after completing your last dumbbell squat press, bend your body at the hips, stick your behind out, and begin pulling the dumbbells up to hip level. Make it a point to stick those elbows up as you’re rowing the dumbbells to get good extension with each rep.

Once you’re done with each superset of dumbbell squat presses and dumbbell rows, you can take a 30-second breather. Get the most out of that 30-second breather because you’re not done with the squat presses and rows. You still have to complete two more supersets of them.

After going through all three of the supersets, you can move forward to the next pair of exercises.


B1 Set: Incline Chest Presses

For this next exercise, you will want to set the incline of the bench just a bit higher than usual to get better activation on your upper chest muscles.

Lean back on to the bench and then position the dumbbells to your sides with your palms facing up. Lift the dumbbells up and get them close to one another at the peak of your press. Don’t forget to breathe out as you’re completing the presses.

B2 Set: Dumbbell Stiff Leg Deadlifts

You’ll be hitting your hamstrings and glutes next with the dumbbell stiff leg deadlifts.

Position the dumbbells in front of your thighs and have your palms facing inward. Straighten out your back and then stick out your behind as you lower the dumbbells to about the mid-point of your shins.

Complete three supersets of the aforementioned exercises and remember to take 30-second breaks in between them.


C1 Set: Dumbbell Incline Hammer Curls

The dumbbell incline hammer curls require you to sit back on the bench, but you should keep your neck and head from touching the bench.

Lower the dumbbells to your sides, again with your palms facing one another, and follow that by lifting them up slowly. Don’t allow your arms to just fall limp after completing each curl though. Keep control of your arms at all times to ensure that you get the best results.

C2 Set: Dumbbell Incline Skull Crushers

You can rest more of your body back on the bench for this last exercise.

With your body in the proper position, lift the dumbbells over your head while your palms are facing each other. Now that your arms are extended, you can drop the dumbbells behind your head. Bend your elbows well as doing so allows you to target your arms better.

Following a completion of the first superset, take a 30-second break again, bang out the next superset, take another break, and then finish up with your third superset.


The full body workout routine for men detailed above is one you can try the next time your schedule clears up. As you can see, the exercises are simple but effective.

Let us know if this workout was helpful to you, and please share this article if you're not too sore!  😉

Talk soon,
CC Matthews
Transformation Coach/ Pizza Lover

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