Warm-up
01
Arm Circles + Bodyweight Squat
Ninety seconds of easy arm circles and unweighted squats to raise your heart rate and prep your shoulders and hips before you pick up a dumbbell.
90s
rest 30s
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 a bench. Harder: add a 2-second pause at the bottom.
3 × 12 @25lb
rest 60s
03
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 × 12 @20lb
rest 60s
04
Dumbbell Floor Press
Lie on your back, knees bent, holding a dumbbell in each hand at chest level; press up until arms are straight, then lower until your elbows lightly touch the floor. Common mistake: flaring the elbows to 90 degrees — keep them closer to 45 degrees. Easier: use lighter dumbbells. Harder: pause 2 seconds at the bottom.
3 × 12 @20lb
rest 60s
05
Single-Arm Dumbbell Row
Support yourself with one hand and knee on a bench or sturdy chair, flat back, and pull the dumbbell to your hip, squeezing your shoulder blade at the top. Common mistake: rotating the torso to help the pull — keep hips and shoulders square. Easier: use a lighter weight. Harder: pause 1 second at the top.
3 × 12 / arm @25lb
rest 60s
06
Dumbbell Walking Lunge
Hold a dumbbell in each hand, step forward into a lunge, and drive through the front heel to bring the back foot through into the next step. Common mistake: taking too short a step, which pitches the torso forward — use a stride long enough that your front shin stays vertical. Easier: do the lunges in place. Harder: add a hop between steps or increase the weight.
3 × 10 / leg @15lb
rest 60s
07
Dumbbell Shoulder Press
Seated or standing, dumbbells at shoulder height, press straight overhead without shrugging your shoulders to your ears. 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. Harder: press from a seated position with no back support.
3 × 12 @15lb
rest 60s
08
Renegade Row
From a push-up position with a dumbbell in each hand, brace your core and row one dumbbell to your hip without rotating your torso. Common mistake: letting the hips twist toward the working arm — keep your feet wide for a stable base. Easier: perform from your knees or hold a static plank instead. Harder: narrow your foot stance.
3 × 8 / arm @15lb
rest 60s
09
Dumbbell Bicep Curl
Stand with a dumbbell in each hand, elbows pinned to your sides, and curl up while keeping your upper arms still. Common mistake: swinging the torso to heave the weight up — slow down and keep elbows locked at your sides. Easier: alternate arms. Harder: add a 2-second lowering phase on every rep.
3 × 12 @12lb
rest 45s
10
Dumbbell Lateral Raise
Dumbbells at your sides, soft elbow bend, raise both arms out to shoulder height, leading with your elbows. Common mistake: shrugging the shoulders toward the ears — keep them pulled down and back. Easier: raise to hip height only with lighter weights. Harder: pause 1 second at the top.
3 × 12 @8lb
rest 45s
Cooldown
11
Doorway Pectoral Stretch
Open the chest and front shoulders after all the pressing and rowing work.
60s
rest 20s