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Intermediatestrength

20-Minute Dumbbell Strength Builder

A balanced full-body dumbbell routine designed for progressive overload and lean muscle gain.

20 min
Dumbbells
Start Workout

Benefits

  • Strength
  • Muscle tone
  • Core stability
  • Power

Exercise Breakdown

Dumbbell Squats

3x10 • Rest 45 seconds

Hold dumbbells by your sides, squat to 90 degrees, then drive up through heels.

Dumbbell Bench Press

3x12 • Rest 45 seconds

Press dumbbells above chest, keeping wrists straight and shoulders down.

One-Arm Row

3x10 each arm • Rest 30 seconds

Pull dumbbell toward your hip while keeping your back flat and core tight.

Dumbbell Shoulder Press

3x10 • Rest 45 seconds

Press dumbbells overhead without arching your back; control on descent.

Weighted Plank Hold

45 seconds • Rest 30 seconds

Place a light plate or dumbbell on your back and hold plank position.

Ready to crush this workout?

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