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Dumbbell Push/Pull/Legs Circuit

Dumbbell Push/Pull/Legs Circuit

Grab a set of dumbbells and get a great full-body lifting session with this high-intensity routine.

Written By Jim Stoppani, PhD

Updated November 29, 2018

I recently gave you a full-body circuit-style workout that requires zero equipment and can be done anywhere – my Bodyweight Push/Pull/Legs Circuit. If you follow me closely, you probably know that I've really gotten into full-body training recently, due in part to a recent study showing that full-body workouts are better for fat-burning than split-body routines. (I discuss the study in this article: Full-Body Workouts for Full Fat Loss.)

That bodyweight workout is great for those stuck at home or in a hotel room with no workout equipment, but even when you're able to get to the gym (as most of you probably are on a regular basis), that workout template is still great to use. If I'm going to do a circuit like that in a gym, I prefer to choose a single piece of equipment to minimize down time between sets – walking over to another training station can slow down a workout and decrease intensity, which is the exact opposite effect we're going for.

In this case, I'm talking about a dumbbell-only full-body circuit using the following three exercises:

Exercise 1: Flat-Bench Dumbbell Press

Exercise 2: One-Arm Dumbbell Row

Exercise 3: Dumbbell Squat (or lunge)