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Dumbbell Strength Builder

Build full-body strength and muscle with this challenging dumbbell session — you'll feel powerful and pumped from head to toe!

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Hip Circle

2 sets × 30s, 30s

Squat Progression

Progressive exercise

Pushup Progression

Progressive exercise

Main Workout

4 circuits

Squat (Goblet) - Dumbbell

1 set × 10 reps

Deadlift (Romanian) - Dumbbell

1 set × 10 reps

4 circuits

Bench Press - Dumbbell

1 set × 10 reps

Row (Bent-Over) - Dumbbell

1 set × 10 reps

3 circuits

Shoulder Press - Dumbbell

1 set × 10 reps

Lateral Raise - Dumbbell

1 set × 12 reps

3 circuits

Bicep Curl - Dumbbell

1 set × 12 reps

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 12 reps

Reverse Lunge - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Expansion Stretch (Elbows Back)

1 set × 30s

Child's Pose

1 set × 45s