← All workouts

Dumbbell Dynasty

ShouldersBicepsBack

This workout is a dumbbell-focused ladder, ascending in reps to build strength and endurance. Pace yourself early, especially on the shoulder press. Maintain good form and controlled movements throughout the workout to maximize muscle engagement and minimize risk of injury.

1. Shoulder Press 10 reps
2. Dumbbell Row 10 reps
3. Curls 10 reps
4. Shoulder Press 20 reps
5. Dumbbell Row 20 reps
6. Curls 20 reps
7. Shoulder Press 30 reps
8. Dumbbell Row 30 reps
9. Curls 30 reps

Don't have the app? It's free — iPhone · Android