Dumbbell Strength B

Heavier 5-8 rep split squats and standing press.

Duration

40–55 min

Level

Intermediate

Equipment

Dumbbells, sturdy chair and mat

Exercises

6

Targets: Quads, Shoulders, Back, Glutes, Biceps, Core

Exercises

Supported Split Squat
3 sets · 5-8 · 150s rest

Hold a stable support; lower vertically.

Swap: Goblet Squat

Standing Dumbbell Press
3 sets · 5-8 · 150s rest

Brace abs; press without leaning back.

Swap: Dumbbell Floor Press

Supported One-Arm Row
3 sets · 10-12/side · 75s rest

Pull toward your hip without twisting.

Swap: Bent-Over Dumbbell Row

Glute Bridge
3 sets · 12-15 · 60s rest

Squeeze glutes; stop before lower back arches.

Swap: Dumbbell Romanian Deadlift

Dumbbell Curl
2 sets · 10-15 · 60s rest

Keep elbows still and lower slowly.

Swap: Hammer Curl

Side Plank from Knees
2 sets · 15-25s/side · 45s rest

Keep hips aligned and breathe steadily.

Swap: Dead Bug

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.