In this video I’m showing you my ultimate science-backed full body workout to target every major muscle group using only dumbbells. This is part 3 of my 3-day dumbbell-only split, so it’s designed to work alongside the other two sessions to make sure you’re getting enough weekly volume for each muscle group. I start with what we never skip on this channel: a proper warm-up (3–5 minutes light cardio + dynamic stretching), then we hit lower body first while you’ve got the most energy, move into upper body, and finish with an abs finisher. For legs and glutes, I’m taking you through split stance dumbbell hip thrusts (glute-focused with extra stability work), walking lunges (with cues to bias glutes vs quads depending on your goals), and calf raises done the right way—prioritising the stretch at the bottom. Upper body is built around smart supersets: underhand bent-over rows paired with push-ups (with full progressions from wall to full reps), then skull crushers + incline curls to hit triceps and biceps in a lengthened position. We finish with chest-supported rear delt flies for shoulder balance, and tucked dragon flags (or reverse crunches) as an anti-extension core finisher. The big takeaways: control your eccentrics, pause where it matters, use full range of motion, and pick progressions that let you keep perfect form.