September 28, 2021

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This 600-Rep Dumbbell Workout Packs a Full-Body Punch

2 min read

If you think 600 reps sounds like a lot, you’d be right. But with an eye on movement selection and clever partitioning and pacing, the 600-rep workout below could be just the ticket for a metabolic, full-body dumbbell shootout that packs a muscle-building punch.

This workout uses a chipper format. This means you’re going to ‘chip’ away at the reps, finishing all 100 of each movement before moving on. The volume is deliberately high as we want to force our muscles to dig deep and recruit every fibre in order to keep moving. Let’s get started.

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Press-up on Dumbbell x 100

With your hands on the dumbbells, start in a strong plank with your wrists, elbows and shoulders stacked vertically and your arms locked out (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. Repeat

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Hang Clean x 100

Stand up and lift your dumbbells to your sides, hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells onto your shoulders (B). Stand up straight, then lower under control to your sides and repeat.

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Push Press x 100

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground.

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Front Squat x 100

After your last press, keep your dumbbells high on your shoulders. lift your elbows high to secure them (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position.

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Bent Over Row x 100

Squats despatched, lower your dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso but keep repping out in a piston like motion until you’re forced to slow down.

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Dumbbell Deadlift x 100

Lower your dumbbells to the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.

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