man exercising at the gym with fixed weight dumbbellsStrength

Strength – 10.12.20

man exercising at the gym with fixed weight dumbbells
Photo by Derwin Edwards on

Full Body Strength Routine

Warm up – 3 Rounds

50 Single unders
5 Burpees

Workout –


Goblet Squat 3 x 15
Dumbbell Rowing 3 x 15

Weighted Reverse Lunge 3 x 10 each leg
Dumbbell Lateral Raises 3 x 10

Dumbbell Floor Press 3 x 20
Triceps Dips 3 x 12

Perform 1 set of each exercise from the first circuit. Rest as much as needed and then repeat to complete the prescribed number of sets of the first circuit. Once you complete the first circuit then move on to the next set of exercises.

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Goblet Squat > Air Squat
Weighted Reverse lunge > Alternating Lunges
Dumbbell Floor Press > Push ups

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 3 sets of each SuperSet
Intermediate – 4 sets of each SuperSet
Advance – 4 sets with increased resistance

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