Dumbbell Training
Warm-up (5–10 min)
Brisk walk + dynamic lunges + shoulder activation.
Main Session
3 sets each: Goblet Squat (10), DB Row (10/side), DB Press (8), Romanian Deadlift (10), Farmer Carry (40s).
Progression
Add 1–2 reps per week, then raise weight when top reps feel controlled.
Muscle Groups Targeted
quads, glutes, chest, lats, shoulders, core
What This Makes Stronger
full-body strength, unilateral stability, grip strength
Nutrition & Recovery Notes
Balanced meals with protein + carbs support performance and recovery.
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Dumbbell Training Visual Guide
Free image source: Unsplash.
Common Mistakes
Skipping warmups, using too much load too early, and rushing reps reduce results and increase injury risk.
Beginner vs Intermediate
Beginner: 2 sessions/week, lower intensity. Intermediate: 3–4 sessions/week with progressive overload and planned recovery days.
Position Visuals
Use these as form reference snapshots before each set.
