Dumbbell Push, Pull & Legs
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This is a full push-pull-legs session condensed into forty focused minutes, all from a single pair of dumbbells. You will press and push, row and pull, then squat and lunge - hitting every major muscle group in one complete workout. It is an advanced session with real volume, best done when you have proper time and energy to give it.
Kit for this workout
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The workout
Advanced · about 40 minutes, start to finish.
Warm-up
- Skipping or marching - 90 seconds
- Bodyweight squats - 12 reps
- Slow press-ups - 10 reps
- Arm pull-aparts - 15 reps
Main workout
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Dumbbell floor press
3 rounds x 12 repsPress up strongly, lower until the triceps touch the mat.
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Dumbbell shoulder press
3 rounds x 10 repsBrace hard, press overhead without leaning back.
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Bent-over row
3 rounds x 12 each sideFlat back, pull to the hip, squeeze the shoulder blade.
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Reverse fly
3 rounds x 15 repsHinge forward, lift the dumbbells out wide, squeeze the upper back.
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Goblet squat
3 rounds x 15 repsDumbbell at the chest, sit deep, drive up through the heels.
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Dumbbell Romanian deadlift
3 rounds x 12 repsSoft knees, hinge back, feel the hamstrings, stand tall.
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Walking lunge
3 rounds x 10 each legLong steps, back knee down, chest upright.
Finish with a giant set: 10 curls, 10 presses, 10 squats, straight through, twice.
Coach's tip
Rest 60-75 seconds between rounds. Since one pair of dumbbells has to serve everything, pick a weight that challenges your presses and simply do more reps where it feels light.
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This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.