Get Stronger Recommended program

Heavy Dumbbell Strength

Strength training with a pair of heavy dumbbells: front squats, floor presses, Romanian deadlifts, rows and push presses for three sets of five or six. Add weight once every set feels solid.

9exercises

40min

19sets

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Start workout

Training flow

Warm-up 2 exercises

Jumping Jack

1 sets 45s Full Body

rest 10s

World's Greatest Stretch

1 sets 3 reps Quadriceps

rest 15s

Main 5 exercises

Dumbbell Front Squat

3 sets 5 reps Quadriceps

rest 120s

Dumbbell Floor Press

3 sets 5 reps Chest

rest 120s

Dumbbell Romanian Deadlift

3 sets 6 reps Hamstrings

rest 90s

Dumbbell Bent-Over Row

3 sets 6 reps Upper Back

rest 90s

Dumbbell Push Press

3 sets 5 reps Shoulders

rest 120s

Cool-down 2 exercises

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 10s

Doorway Chest Stretch

1 sets 30s Chest

rest 10s