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Home Dumbbells Total Body — Progressive Volume 10
A 45-minute intermediate strength workout at home with dumbbells. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good
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Build My Fitness Plan- Duration
- 45 min
- Difficulty
- intermediate
- Equipment
- dumbbells
- Muscle groups
- arms, back, core, hamstrings, legs, shoulders
Exercises
1. Dumbbell goblet squat
3 sets · 10-12 reps
Hold one weight at chest height and squat between your hips.
2. Dumbbell shoulder press
3 sets · 10-12 reps
Press overhead without leaning backward; keep ribs stacked.
3. Dumbbell Romanian deadlift
3 sets · 10-12 reps
Hinge at the hips with weights close to legs and a neutral back.
4. One-arm dumbbell row
3 sets · 10-12 reps
Support your free hand, pull elbow toward hip, and avoid twisting.
5. Dumbbell hammer curl
3 sets · 10-12 reps
Keep palms facing inward and elbows steady.
6. Side plank
3 sets · 35-45 sec reps
Stack shoulders and hips and keep breathing steadily.
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