Warm-up
01
Bodyweight Squat + Arm Circles
Ninety seconds of easy squats and arm circles to raise your heart rate and prep the shoulders and hips before loading 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 the bench. Harder: add a 2-second pause at the bottom.
3 × 12 @35lb
rest 60s
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 2 seconds at the bottom of every rep.
3 × 12 @30lb
rest 60s
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 × 12 / arm @30lb
rest 60s
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 × 12 @30lb
rest 60s
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 or slow the release to 3 seconds.
3 × 12
rest 60s
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. Harder: remove the backrest and press fully standing.
3 × 12 @20lb
rest 60s
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 × 10 / leg
rest 60s
09
Cable Triceps Pushdown
Grip the rope or bar on the high pulley, elbows pinned to your sides, and extend your arms fully. Common mistake: letting the elbows drift forward to help the movement — keep them locked against your ribs. Easier: use a lighter stack. Harder: pause 1 second at full extension.
3 × 12
rest 45s
10
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 × 40s
rest 30s
Optional Cardio Finisher
11
Treadmill Incline Interval Walk
Set a 6-10% incline and alternate a brisk pace with an easy recovery pace for 5 rounds. Common mistake: gripping the handrails, which cuts the workout short and hurts your posture — keep hands free. Easier: lower the incline or use flat intervals. Harder: raise the incline or extend the hard interval to 90 seconds. This block is entirely optional — skip it if your hotel gym has no treadmill or you're short on time.
5 × 60s hard / 60s easy
Cooldown
12
Doorway Pectoral Stretch
Open the chest and front shoulders for a minute before you head out.
60s
rest 20s
13
Standing Quad Stretch
Hold each side to loosen up the quads after the split squats.
60s
rest 20s