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Dumbbell & Bench Strength

Heavy dumbbell strength for home gyms with a bench: bench press, Bulgarian split squats, one-arm rows, seated presses and hip thrusts in low reps with long rests.

9exercises

49min

21sets

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Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 15s

Main 5 exercises

Dumbbell Bench Press

4 sets 5-6 reps Chest

rest 150s

Dumbbell Bulgarian Split Squat

3 sets 6 reps Quadriceps

rest 120s

One-Arm Dumbbell Row

4 sets 6 reps Lats

rest 90s

Seated Dumbbell Shoulder Press

3 sets 6 reps Shoulders

rest 120s

Dumbbell Hip Thrust

3 sets 6-8 reps Glutes

rest 120s

Cool-down 2 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s