Full Body Dumbbell Workout: Ripped with the BIG FIVE Exercises!

Warning: always start your workouts with a warm up. A good way to do a warm up is to perform the exercises that you are going to do in the actual workout. Do these exercises with about 40-50% of the amount of weight you want to use in the real workout. Use these exercises at your own risk!

The big five exercises are: bench press, squats, deadlift, military press and row
(either barbell or dumbbell). A good workout routine contains all of these exercises or
a variation of these exercises. Pull ups are also very important and so I included them in this video too! You don't have a workout without pull ups!

If you are a beginner you might want to do all these 5 exercises in 1 single full body
workout routine and do that routine 3 times a week. NEVER 2 days in a row!!!

If you are more advanced you probably know how to build a workout program, but just in case you don't, you could split the exercises and do only 1 main exercise a day for a 5-6 day workout routine. Besides those exercises you could add a couple more to create a complete split workout routine.
Simplicity is often the most effective way to work out! Keep it simple, convenient and realistic!

Perform 2 to 5 sets per exercise, depending on how much time you have and what your
goals are.

– 8 to 12 repetitions for hypertrophy (muscle gain)

– 6 repetitions or less for strength.

***These are just some guidlines, but there is a fine line between strength and gaining muscle so a combination of both would help too!***

My Personal Workout:




Rates : 0
  1. Owen Dunne / September 18, 2013

    What weight dumbbell is best to start off with ??

  2. JeromeFitness / September 18, 2013

    Always use the weight that is heavy enough for you to struggle with the
    last few reps of each set!

  3. KevinProNOW / October 27, 2013

    Great video!

  4. kd.Raphael / December 2, 2013

    I don’t understand. It says “3 X 8 reps.” Why not just say 24? 

    • Bruno Pereira / March 3, 2014

      Because you don’t do 24 reps. You do 1 set of 8, rest, repeat, rest, repeat.
      Just check any routine, it’s usually written aXb, A is the number of set
      while b is the number of repetitions.

    • Mrwowhobbs / April 11, 2014

      3 x 8 means 3 sets of 8. You’re supposed to take breaks in between your
      sets or you’d tire your muscles out way too quickly… and you would
      probably not finish the workout (assuming you’re using challenging weights

  5. T-CATT / March 6, 2014

    Nice and simple,thanks. 

  6. Mrwowhobbs / April 11, 2014

    very informative vid. thanks alot

  7. Chris Kaplan / April 22, 2014

    How long should the rest be

    • JeromeFitness / April 26, 2014

      It should be in the video, but otherwise 60 – 120 seconds.

  8. fontey / April 30, 2014

    Is there any alternative for the pullups? Because i dont have a pull up bar
    at home only 2 dumbbells

    • JeromeFitness / May 1, 2014

      Pull forwards and combine that with dumbbell rows (one or two handed).

    • AwesomeCyborgFROG / August 24, 2014


      Awesome vid, dude thnx m/

  9. Ralph Allan Castillo / May 29, 2014

    Can i do this everyday? 

  10. holy_cerberus / September 17, 2014

    Awesome video man. Thanks for the upload and the details. Just started
    exercising and this will definitely help me when I’m not at the gym already
    and want to move some of the workouts at home. 

    • JeromeFitness / September 22, 2014

      +holy_cerberus You’re welcome, good luck!

  11. Cj Mander 46 / October 21, 2014

    Does this really help u getting ripped?(please reply if u already tried
    this) I am 16 and looking forward to be in good shape

  12. Isaac Thielen / January 12, 2015

    Hey! How well and fast did u see results, and if anyone has tried this id
    like to know if uve seen progress

  13. Raja Amir / February 8, 2015

    Which area of the body does the squat work?

    • Xiao Hei / March 6, 2015


    • TheRatchet35 / March 11, 2015

      Glutes, quads and hamstrings.

    • Xiao Hei / March 13, 2015

      You’re fun at parties

    • joerover22 / December 17, 2015

      +Mirpuria squat is actually a full body workout, it does the legs yes but
      it one of the best exercises because it boosts testosterone like crazy, I
      always do them first

  14. TheRatchet35 / March 11, 2015

    I’m going to get a sixpack simply from laughing at your sarcastic comments,
    hah! :D

    • JeromeFitness / March 15, 2015

      +TheRatchet35 Haha, laughing is indeed a great way to work out your abs!

    • Jay00 / June 2, 2015

      +JeromeFitness I been trying to follow up with your workouts but I have
      celiac disease and chrons and I have no motivation and severe pain :l. Im
      ripped and all but I’m afraid i’ll lose my physique cause of doing nothing

    • Professorlabcoat / March 22, 2016

      +Jay00 if you’re looking to maintain form do lots of reps (30 ish) with
      easy weight

  15. Pranav Koustubh / September 15, 2015

    Can I do cardio on rest days? Or should it be complete rest after you do
    this workout?

    • JeromeFitness / September 17, 2015

      +Pranav Koustubh An actual rest day means rest, so in that case no.
      However, you only do this workout 3 days a week, so that leaves for 2,
      maybe 3 days to do cardio. I wouldn’t recommend to do it when you want to
      gain muscle though.

    • Pranav Koustubh / September 17, 2015

      +JeromeFitness Thank you! I actually want to build lean muscle and burn
      body fat simultaneously. So, I do want to get enough cardio too.

  16. C Cometcal / November 16, 2015

    Your video is the simplest, most concise demonstration of the five key body
    Decen form too.

  17. nishand2d / January 1, 2016

    Where can I find the description? Also what is the weight to use ? I’m a
    beginner and feel so tired when do all in one day , is it ok to do one
    exercise per day ?

  18. Gary Indiana / May 8, 2016

    For what goals would you do 2 sets or 5 sets?

    • JeromeFitness / May 12, 2016

      +Gary Indiana It depends on how much time you have left.

  19. Juble / June 14, 2016

    can I add in a set of curls? I’d like some focus on my biceps.

  20. Camron Crawford / June 19, 2016

    im 14 and i only have 25 pound weights …..what should i do

    • JeromeFitness / June 20, 2016

      Combine it with bodyweight training. You can do supersets for example.
      Start with push ups and finish off your chest with the dumbbell fly.

    • Camron Crawford / June 20, 2016

      +JeromeFitness ok I’ll try that

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