Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Home Dumbbells Pull and Hinge — Foundation 28
20-minute beginner strength session focused on pull and hinge. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- dumbbell, dumbbells, stable bench
- Muscle groups
- back, biceps, core, glutes, grip, hamstrings
Exercises
1. One-arm dumbbell row
2 sets · 8-10 reps
Support torso, pull elbow toward hip and avoid twisting. Rest 45-90 seconds between sets as needed.
2. Dumbbell Romanian deadlift
2 sets · 8-10 reps
Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.
3. Alternating dumbbell curl
2 sets · 8-10 reps
Keep elbows by sides and avoid swinging. Rest 45-90 seconds between sets as needed.
4. Farmer carry
2 sets · 30-40 seconds reps
Walk tall with shoulders level and controlled steps. Rest 45-90 seconds between sets as needed.
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