Workouts · Strength

Full Body Dumbbell in 50

The bigger brother: eight movements, four working sets on the main lifts, and room to push your numbers.

50 minintermediatedumbbell · benchstrengthmoderate
Why it works. Higher volume across the same fundamental patterns — built for the week you want one big session instead of two short ones.

Warm-up

Easy cardio of choice — 90s
Bodyweight squats and hip hinges — 60s
Arm circles and band or arm pull-aparts — 45s

The workout

  1. goblet squat — 4 × 10 reps
    rest 75s
  2. dumbbell rdl — 4 × 10 reps
    rest 75s
  3. dumbbell bench press — 4 × 8 reps
    rest 75s
  4. walking lunge — 3 × 10 each side
    rest 60s
  5. dumbbell bent over row — 4 × 10 reps
    rest 75s
  6. dumbbell lateral raise — 3 × 12 reps
    rest 45s
  7. russian twist — 3 × 20 reps
    rest 45s
  8. plank — 3 × 45s
    rest 45s

Cool-down

Standing forward fold — 45s
Doorway chest stretch — 45s
Deep squat hold, heels down — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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