πŸ’ͺ Full Body NUOBELL Dumbbell Workout Plan for Beginners (At Home, No Machines Needed)

πŸ’ͺ Full Body NUOBELL Dumbbell Workout Plan for Beginners (At Home, No Machines Needed)

Looking to start training at home with minimal equipment and maximum efficiency? Whether you're in a condo, HDB flat, or setting up a compact gym, one set of NUOBELL adjustable dumbbells is all you need to get in a full-body strength workout β€” no bulky machines, no excuses.

This 3-day dumbbell workout plan is beginner-friendly, space-saving, and uses only our bestselling NUO S224 or S236 dumbbells. Built for modern homes, this routine fits perfectly into your home gym powered by The Great Company.

πŸ—“οΈ Day 1 – Push Workout (Chest, Shoulders, Triceps)

πŸ”₯ Targets: Upper body pushing muscles

Workout with NUOBELL Dumbbells:

  1. Flat Dumbbell Press – 4 sets x 8–10 reps

  2. Seated Overhead Press – 3 sets x 10 reps

  3. Lateral Raises – 3 sets x 15 reps (go lighter)

  4. Overhead Triceps Extension – 3 sets x 12 reps

πŸ’‘ Pro Tip: Use your NUOBELLs' fast weight-adjust dial to go heavier on presses, lighter on isolation moves β€” no weight rack needed.

πŸ—“οΈ Day 2 – Pull Workout (Back, Biceps, Rear Delts)

πŸ”₯ Targets: Pulling muscles of the back and arms

Workout:

  1. Single Arm Dumbbell Row – 4 sets x 8 reps per arm

  2. Bicep Curl (Hammer or Standard) – 3 sets x 12 reps

  3. Reverse Fly (Bend Over) – 3 sets x 15 reps

  4. Shrugs – 3 sets x 20 reps

πŸ’ͺ Use your NUOBELL S236 set (2–36kg) for progressive overload as you build strength over time.

πŸ—“οΈ Day 3 – Legs & Core Workout

πŸ”₯ Targets: Lower body + core

Workout:

  1. Goblet Squat with NUO Dumbbell – 4 sets x 12 reps

  2. Walking Lunges or Stationary Lunges – 3 sets x 10 reps per leg

  3. Romanian Deadlifts (Double Dumbbell) – 3 sets x 10 reps

  4. Russian Twists or Weighted Sit-ups – 3 sets x 20 reps

🧱 Place a rubber mat under your NUOBELL dumbbells to reduce impact and improve grip when training on smooth floors.

🏠 Perfect for Small Spaces in Singapore

All you need is:

  • βœ… 1x set of NUOBELL adjustable dumbbells (S224 or S236)

  • βœ… 1.5m x 1.5m of space

  • βœ… Rubber gym mat for shock absorption

  • βœ… Optional: Foldable bench & full-length mirror for form checks

πŸ›’ Why Train with NUOBELL Dumbbells?

  • Replace up to 16 pairs of weights in one set

  • Adjustable from 2kg to 24kg or 36kg in seconds

  • Space-saving, stylish, and ultra-durable

  • Ideal for HIIT, bodybuilding, toning, or weight loss workouts

  • Exclusive at TheGreatCompany.co

🧠 Final Word

No gym? No machines? No problem. With NUOBELL adjustable dumbbells, you can perform a wide variety of full-body exercises from the comfort of your home. Start with this 3-day plan, stay consistent, and upgrade as you grow stronger β€” all without leaving your flat.

πŸ“² Ready to start your home gym?
Shop NUOBELL today or WhatsApp us for bundle deals with mats and mirrors.

πŸ”— Browse NUOBELL Collection
πŸ“± WhatsApp: wa.me/6587685788
πŸ“§ Email: hello@thegreatcompany.co

News