Perform a full-body workout at home using dumbbells (3 sets of 10 to 12 repetitions) to effectively engage all major muscle groups, from the upper back to the thighs.

noli's read

The holistic approach of a full-body home workout using dumbbells is scientifically validated for stimulating physical development. A landmark meta-analysis conducted by researcher Brad Schoenfeld (2019) demonstrates that session frequency does not negatively impact gains when weekly volume is equal, making the 'full-body' format a highly efficient option for time optimization. The volume of 3 sets per exercise aligns well with another meta-analysis by Schoenfeld (2017) establishing that moderate volume already triggers very good toning and strengthening results. As for the 10 to 12 repetitions, research confirms that similar muscular gains are achieved across a wide variety of repetition ranges, provided the effort is close to muscular failure. However, the visual suggesting that a bent-over row movement actively engages the chest and the front of the thighs is anatomically exaggerated. While the legs stabilize the posture, this posterior pulling movement does not replace pushing exercises for the chest or squats for a true thigh workout.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022