Dumbbell Push Strength — Session 02

55-minute intermediate strength workout for push strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r

Duration

55 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

back, biceps, calves, core, glutes, grip, quads

Exercises

1. 1. Dumbbell bent-over row

   3 sets · 10-12 reps

   Brace torso and pull weights toward hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell split squat

   3 sets · 10-12 reps

   Keep torso tall and lower in a controlled path. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Dumbbell calf raise

   3 sets · 10-12 reps

   Raise heels slowly without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dumbbell hammer curl

   3 sets · 10-12 reps

   Keep elbows still and palms facing inward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dumbbell suitcase carry

   3 sets · 30-45 sec reps

   Walk tall without leaning toward the weight. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Dumbbell step-up

   3 sets · 10-12 reps

   Step onto a stable platform and control the descent. Rest 45-90 seconds between sets; use a load that allows controlled technique.