Dumbbell-only home workout
A pair of dumbbells and a floor. Three full-body sessions a week.
- Days a week
- 3
- Level
- Beginner
Full body
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | 10-12 |
| Dumbbell Bench Press | 3 | 8-12 |
| One-Arm Dumbbell Row | 3 | 10 each arm |
| Dumbbell Shoulder Press | 3 | 8-12 |
| Dumbbell Lunges | 2 | 10 each leg |
| Hammer Curls | 2 | 10-12 |
How to run it
When a set gets easy, slow the lowering to three seconds before buying heavier dumbbells. Build each day as a routine in Pensum and it tracks every set, rest timer and personal record for you.