Dumbbell Full Body
Squat, hinge, lunge, press, row and press overhead. Two dumbbells.
Coach's note
Hold one dumbbell at the chest for the goblet squat. Pick weights you could lift 12 times; when every set reaches 12, go heavier and start again at 8.
The session
- 1
Goblet Squat
3 x 10 · rest 75s
Front loaded squat. Great for depth and torso position.
- 2
Dumbbell Romanian Deadlift
3 x 10 · rest 75s
Soft knees, push the hips back, bells close to the legs.
- 3
Reverse Lunge
3 x 10 · rest 75s
Step back rather than forward. Kinder to the knee.
- 4
Dumbbell Floor Press
3 x 10 · rest 75s
A bench press on the floor. Elbows touch down, then press.
- 5
Dumbbell Row
3 x 10 · rest 75s
Unilateral back builder.
- 6
Dumbbell Shoulder Press
3 x 10 · rest 75s
Seated or standing, press to lockout over the shoulders.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
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