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

💪 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 — 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.

🗓️ Day 1 – Push Workout (Chest, Shoulders, Triceps)

🔥 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

💡 Pro Tip: Use your NUOBELLs' fast weight-adjust dial to go heavier on presses, lighter on isolation moves — no weight rack needed.

🗓️ Day 2 – Pull Workout (Back, Biceps, Rear Delts)

🔥 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

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

🗓️ Day 3 – Legs & Core Workout

🔥 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:

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

  • ✅ 1.5m x 1.5m of space

  • ✅ Rubber gym mat for shock absorption

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

🛒 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 — all without leaving your flat.

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

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📱 WhatsApp: wa.me/6587685788
📧 Email: hello@thegreatcompany.co