← ALL WORKOUTS35 min · Intermediate · Home

Full-Body Dumbbells

Full-body training with one pair of dumbbells.

01 · PREPARE

WARM-UP

  • Dynamic mobility — 5 min
02 · TRAIN

MAIN SESSION

01Goblet squat3 × 10
02Romanian deadlift3 × 10
03Row3 × 10 per side
04Shoulder press3 × 8
05Farmer carry3 × 30 s

Structure: 3 sets · Rest: 60–90 sec

03 · RECOVER

COOL-DOWN

Glute bridge — 2 × 12.

IF IT FEELS HARD

REGRESSION

Use one dumbbell and alternate sides.

IF IT FEELS CONTROLLED

PROGRESSION

Shorten the rests or increase the load moderately.

MR MESSAGE

Equipment helps; discipline creates the transformation.

REVIEW TECHNIQUE
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.

Powered by