A full body workout with weights that targets all muscle groups equally can be achieved through a combination of compound exercises that engage multiple muscle groups simultaneously. Here’s a sample workout that covers major muscle groups:

1. Squats: Targets the lower body, including the quadriceps, hamstrings, and glutes. Hold dumbbells at your sides or use a barbell on your shoulders.

1. Deadlifts: Works the posterior chain, including the glutes, hamstrings, and lower back. Use a barbell or dumbbells to perform conventional or sumo deadlifts.

1. Chest press: Targets the chest, shoulders, and triceps. Use dumbbells or a barbell to perform bench presses on a flat or incline bench.

1. Bent-over rows: Engages the upper back, lats, and biceps. Use dumbbells or a barbell to perform bent-over rows, focusing on keeping your back straight and engaging your core.

1. Overhead press: Targets the shoulders, upper back, and triceps. Use dumbbells or a barbell to perform overhead presses while standing or seated.

1. Lunges: Works the legs, including the quadriceps, hamstrings, and glutes. Hold dumbbells at your sides or use a barbell on your shoulders while performing walking lunges or stationary lunges.

1. Pull-ups or lat pulldowns: Focuses on the back, specifically the latissimus dorsi. If you have access to a pull-up bar, perform pull-ups. Alternatively, use a lat pulldown machine if available.

1. Dumbbell shoulder press: Targets the shoulders, upper back, and triceps. Hold dumbbells at shoulder level and press them overhead while standing or seated.

1. Bicep curls: Engages the biceps. Use dumbbells or a barbell to perform bicep curls, focusing on controlled and proper form.

1. Tricep dips or tricep extensions: Works the triceps. Perform tricep dips using parallel bars or use dumbbells to perform tricep extensions.

Remember to warm up adequately before your workout and gradually increase the weight and intensity over time. Perform 2-3 sets of each exercise, aiming for 8-12 repetitions per set. Rest for 1-2 minutes between sets. It’s essential to use proper form and technique to ensure safety and effectiveness. If you’re new to weightlifting or have any concerns, it’s advisable to consult with a fitness professional for guidance and personalized recommendations.