Strength workout · Beginner
Dumbbell Push (35 min)
Chest, shoulders and triceps using only dumbbells.
- Exercises
- 5
- Total sets
- 13
- Minutes
- 35
Targets: Chest, Shoulders, Biceps
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Dumbbell Bench Press | 3 × 8-10 | 90s | Chest |
| Dumbbell Flyes | 3 × 12-15 | 60s | Chest |
| Dumbbell Seated Shoulder Press | 3 × 8-10 | 90s | Shoulders |
| Dumbbell Lateral Raise | 2 × 12-15 | 60s | Shoulders |
| Dumbbell Hammer Curl | 2 × 10-12 | 60s | Biceps |
Programs with these exercises
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Push / Pull / Legs
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Four days per week: two upper and two lower sessions with hypertrophy rep ranges and extra isolation work.
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4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
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