Build full-body strength and muscle with this challenging dumbbell session — you'll feel powerful and pumped from head to toe!
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Arm Circle
2 sets × 30s, 30s
Shoulder Circle
Hip Circle
Squat Progression
Progressive exercise
Pushup Progression
Squat (Goblet) - Dumbbell
1 set × 10 reps
Deadlift (Romanian) - Dumbbell
Bench Press - Dumbbell
Row (Bent-Over) - Dumbbell
Shoulder Press - Dumbbell
Lateral Raise - Dumbbell
1 set × 12 reps
Bicep Curl - Dumbbell
Triceps Extension (Standing, Overhead) - Dumbbell
Reverse Lunge - Dumbbell
3 sets × 10 reps, 10 reps, 10 reps
Quad Stretch
1 set × 30s
Standing Single-Leg Hamstring Stretch
Shoulder Stretch (Cross-Body)
Chest Expansion Stretch (Elbows Back)
Child's Pose
1 set × 45s