Welcome to the Brutal 50 Rep Full Body Dumbbell Workout.
You read 50 reps and might think this is not too bad, but not when you are doing a Manmaker workout.
What’s a Manmaker? You will find out in the next section
What can you expect from this workout?
- Total duration of this training session is around 45 minutes including a warm-up and cool-down.
- I enjoy doing this workout especially when I don’t feel like training. Why? All you need is two dumbbells and nothing else.
- Besides the physical challenge, this session can get pretty challenging mentally.
Let’s get to the workout.
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Brutal 50 Rep Full Body
50 Reps for time:
1 rep =
Dumbbell Renegade Row (R)
Dumbbell Renegade Row (L)
Dumbbell Squat Clean Thruster
Dumbbell Overhead Lunge (R)
Dumbbell Overhead Lunge (L)
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How to approach it?
Before you start this workout, I would suggest doing the full repetition a couple of times to get a feel of the movements and the weight that you are going to use.
To be fair – 50 reps can seem like a lot when you start out.
You can trick your mind a little bit and break up the 50 reps into multiple sets of reps.
Try 5 x 10 reps and focus on 10 reps at a time.
The same can be applied to 10 x 5 reps or even taking it one rep at a time.
Do your breaks according to your strategy.
How to scale it?
Before you scale any of the prescribed movements, try reducing the number of reps first.
If you feel that you cannot complete 50 reps, go for 35 or even 20.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Dumbbell Renegade Row: an alternative here could be the dumbbell bend-over-row either with both hands at the same time or one arm at a time
- Dumbbell Push-Up: if you struggle with push-ups, go for the dumbbell knee push-up
- Dumbbell Squat Clean Thruster: If you find the movement too difficult you can separate it into three less explosive steps – dumbbell deadlift, dumbbell front squat to bicep curl.
- Dumbbell Overhead Lunge: if you struggle with the overhead position, you can either go for the dumbbell front rack lunges or dumbbell reverse lunges
(click on the links for movement demonstration)
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:
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If you enjoyed this brutal 50 Rep Full Body Dumbbell Workout, you should definitely give the following a read and bookmark them for later: