Full Body Heavy Weight Workout For a Sexy, Sculpted Body

By Top.me

Look great, feel healthy and live happy with Top.me.

Shape to your arms, take inches from your tummy, and add some roundness to your booty! Scalp your body with our full body heavy weight workout. 

Heavy weight workout doesn’t mean bulky, it means to build lean and strong muscles. The more muscle mass you have, the more calories your body will burn. The more calories you burn, the leaner you’ll get.  To check your body Basal Metabolic Rate you can use BMR Calculator App.

Woman Lifting Weights

Full Body Heavy Weight Workout

For this full body heavy workout, do the specified amount of reps of each exercise, rest for 20- 30 seconds, then repeat two more sets before moving on to the next exercise.

  • Choose your weight carefully and progress gradually to avoid injuries. 
  • Do at least 10 reps with great form, pushing to fatigue.
  • Grab heavier weight if you do 15 reps or more easily.
  • Challenge yourself!

1. Dumbbell Plie Squat

Works: Upper Legs, Glutes

plie squates

The Plie squat strengthens your glute, abdominal and leg muscles.

  1. Start off standing with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
  2. Grab onto a dumbbell with both hands in the center of your body making sure that you keep your knees slightly bent and your back straight.
  3. Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
  4. With a controlled motion return to starting position.
  5. Repeat 12-15 times.

2. Dumbbell Deadlift

Works: Hamstrings, Glutes

Stiffed Leg Deadlifts

Dumbell Deadlift combines the full body strength.

  1. Start off by grabbing 2 dumbbells with an overhand grip and stand with your feet shoulder width apart.
  2. Keeping your back straight bend at the waist, allow some bend in your knees.
  3. Straighten your back as you hold the dumbbells at arms length.
  4. Bend over again lowering the dumbbells to just above the floor.
  5. Return to starting position and repeat 12-15 times.

3. Dumbbell Walking Lunges

Works: Upper legs

Dumbbell Walking Lunges

The dumbbell walking lunge helps strengthen the leg and core muscles through constant motion.

  1. Start off by either placing a barbell across your upper back or by grasping a dumbbell in each hand.
  2. Stand with your feet about 8 inches apart, toes facing forward.
  3. Take a lunge forward keeping your abs drawn in and your upper body straight.
  4. Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle.
  5. Lower your body to just above the floor and hold for a moment before pushing off with the back foot.
  6. Step through and repeat the exercise with the other leg. Do 20 repetitions per leg.

4. Dumbbell Alternate Hammer Curl

Works: Biceps

Dumbbell Alternate Hammer Curl

  1. Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly.
  2. Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body.
  3. While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle.
  4. Hold for a count and return back to the starting position.
  5. Repeat the same steps with your right arm 10-12 times.

Note: Refrain from turning your wrists during this exercise.

5. Alternate Seated Arnold Press

Works: Shoulders

Dumbbell Alternate Seated Arnold Press

  1. Start off seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in each hand.
  2. Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing in towards your body.
  3. From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count.
  4. Return back to the starting position and repeat with the opposite hand.
  5. Repeat 15-20 times.

6. Alternate Seated Bent Over Kickback

Works: Triceps

Alternate Seated Bent Over Kickback

  1. Start off sitting up straight on a flat bench with your feet shoulder width apart, holding a dumbbell in each hand.
  2. Bend your back down towards the floor so that your chest is resting on your thighs, bring the dumbbells to your sides and tuck your upper arms towards your body.
  3. Slowly raise one dumbbell up behind you until your arm is fully extended and squeeze your tricep.
  4. Hold for a count then return back to the starting position.
  5. Repeat for as many reps and sets as desired.

7. Around the Worlds

Works: Chest

Around the Worlds

  1. To begin this exercise; start off laying flat down on a bench holding a dumbbell in each hand next to your thighs with palms facing up.
  2. Take the dumbbells and create a semi-circle by rotating them up over your head with the motion staying parallel.
  3. Return back to the starting position.
  4. Repeat 15 times.

Build an ultimate strength with our 30-minute full body sandbag workout.