Dumbbell Total Body Tempo — Session 06

55-minute beginner strength workout for total body tempo, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust re

Duration

55 min

Difficulty

beginner

Equipment

dumbbells

Muscle groups

back, biceps, calves, core, grip, shoulders, triceps, upper back

Exercises

1. 1. Dumbbell shoulder press

   2 sets · 8-12 reps

   Press overhead without over-arching the lower back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell reverse fly

   2 sets · 8-12 reps

   Hinge forward and open arms without shrugging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Dumbbell bent-over row

   2 sets · 8-12 reps

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

4. 4. Dumbbell suitcase carry

   2 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.

5. 5. Dumbbell calf raise

   2 sets · 8-12 reps

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

6. 6. Single-arm dumbbell row

   2 sets · 8-12 reps

   Brace on a stable surface and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.