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 Upper Body — Extended Strength 08
A 55-minute beginner strength workout at home with dumbbells. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good tech
FITTY PRO
One workout is a start. A personalized plan changes everything.
Discover personalized meal plans, recipes and fitness guidance built around your goals.
Build My Fitness Plan- Duration
- 55 min
- Difficulty
- beginner
- Equipment
- dumbbells
- Muscle groups
- back, calves, core, glutes, legs, shoulders
Exercises
1. Dumbbell sumo squat
3 sets · 12-15 reps
Take a wider stance and track knees in line with toes.
2. One-arm dumbbell row
3 sets · 12-15 reps
Support your free hand, pull elbow toward hip, and avoid twisting.
3. Dumbbell shoulder press
3 sets · 12-15 reps
Press overhead without leaning backward; keep ribs stacked.
4. Glute bridge
3 sets · 12-15 reps
Drive through heels and lift hips without arching the lower back.
5. Bird dog
3 sets · 12-15 reps
Reach opposite arm and leg without rotating the hips.
6. Dumbbell calf raise
3 sets · 12-15 reps
Hold weights at sides and move through a comfortable ankle range.
Related workouts
Home No Equipment Posterior Chain Basics — Progression 24
40-minute intermediate strength session focused on posterior chain basics. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions,
Bodyweight Pull Strength — Session 06
35-minute intermediate strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r
Gym Mixed Equipment Total Body Foundation — Progression 44
40-minute intermediate strength session focused on total body foundation. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and