Dumbbell Full-Body Strength

Goblet Squat, Single-Leg Dumbbell Romanian Deadlift, Dumbbell Bench Press, Dumbbell Single Arm Row, Farmer Carry.

Duration

30–40 min

Level

Beginner

Equipment

Dumbbells

Exercises

5

Targets:

Exercises

Goblet Squat
4 sets · 8 · 90s rest

Single-Leg Dumbbell Romanian Deadlift
4 sets · 8 · 90s rest

Dumbbell Bench Press
3 sets · 8 · 90s rest

Dumbbell Single Arm Row
3 sets · 8/side · 75s rest

Farmer Carry
3 sets · 40s · 60s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.