Warm-up
01
Bodyweight Squat + Arm Circles
Two minutes of easy squats and big arm circles to raise your heart rate and open up the shoulders before you touch a dumbbell.
60s
rest 20s
Strength
02
Dumbbell Goblet Squat
Hold one dumbbell vertically at your chest and sit back into the hips, keeping the weight close to your body. Common mistake: letting the elbows drift out and the chest cave forward — keep elbows brushing your inner thighs at the bottom. Easier: use a lighter dumbbell or squat to the bench. Harder: add a 2-second pause at the bottom.
3 × 10 @30lb
rest 45s
03
Flat Dumbbell Bench Press
Lie back on the adjustable bench, feet flat, and press the dumbbells up until your arms are straight, lowering under control. Common mistake: bouncing the weights off the chest — stop just short and control the descent. Easier: use lighter dumbbells. Harder: pause for 2 seconds at the bottom of every rep.
3 × 10 @25lb
rest 45s
04
Single-Arm Dumbbell Row
One knee and hand on the bench, flat back, and row the dumbbell to your hip, squeezing the shoulder blade at the top. Common mistake: rotating the torso to help the pull — keep hips and shoulders square. Easier: use a lighter dumbbell. Harder: pause 1 second at the top of every rep.
3 × 10 / arm @25lb
rest 45s
05
Dumbbell Romanian Deadlift
Dumbbells in front of your thighs, soft knees, hinge at the hips and slide the weights down your legs until you feel a hamstring stretch. Common mistake: rounding the lower back — keep it flat and push your hips back. Easier: reduce the range of motion. Harder: perform one leg at a time.
3 × 10 @25lb
rest 45s
06
Cable Lat Pulldown
Sit tall under the cable bar, grip just outside shoulder width, and pull the bar to your upper chest, driving elbows down and back. Common mistake: leaning back to muscle the weight down — keep your torso upright. Easier: use a lighter stack. Harder: pause 1 second at the bottom.
3 × 10
rest 45s
07
Dumbbell Shoulder Press
Seated on the bench, dumbbells at shoulder height, press straight overhead without shrugging. Common mistake: arching the lower back to finish the press — brace your core and keep ribs stacked over hips. Easier: press one arm at a time with a lighter weight. Harder: remove the backrest and press fully standing.
3 × 10 @15lb
rest 45s
08
Bulgarian Split Squat
Rear foot up on the bench, front foot far enough forward that your knee stays over your ankle at the bottom. Common mistake: loading the back foot too heavily — keep most of your weight in the front heel. Easier: skip the bench and do a reverse lunge instead. Harder: hold a dumbbell in each hand.
3 × 8 / leg
rest 45s
09
Plank
Forearms under your shoulders, body in one straight line from head to heels, core braced. Common mistake: letting the hips sag — squeeze your abs like you're about to be poked. Easier: drop to your knees. Harder: lift one foot a few inches for 10 seconds at a time.
3 × 30s
rest 30s
Cooldown
10
Doorway Pectoral Stretch
Open the chest and front shoulders for a minute before you head out.
60s
rest 20s