MyLifts

Full-body dumbbell workout

A pair of dumbbells and a bench give you plenty of options. This session combines a squat, hip hinge, press, row and shoulder raise without needing a barbell rack.

45 minutes, approximatelyBeginnerDumbbells
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Your workout preview

Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Goblet Squat

Hold one dumbbell close to your chest and keep your feet planted as you sit down between your hips.

Alternative

Leg press machine

3 × 1090s
2
Romanian Deadlift (Dumbbell)

Keep a small knee bend and push your hips back, keeping the dumbbells close to your legs.

Alternative

Seated leg curl machine

3 × 1090s
3
Bench Press (Dumbbell)

Plant your feet and lower the dumbbells with control to a comfortable depth.

Alternative

Chest press machine

3 × 1090s
4
Bent Over Row (Dumbbell)

Support your free hand on a bench and pull toward your hip without twisting. Do 10 reps per side; one set includes both sides.

Alternative

Seated row machine

3 × 1090s
5
Lateral Raise (Dumbbell)

Use a light load and raise your arms without swinging your torso.

Alternative

Cable lateral raise

2 × 1260s

How to use this plan

  • Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
  • Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
  • The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
  • For the single-arm row, complete the listed reps on each side. One set includes both sides.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

Keep the plan.
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Questions before you start

Can I do this dumbbell workout at home?

Yes, if you have suitable dumbbells and a stable bench or safe support for the row. Use a floor press instead of a bench press when you do not have a bench.

Is one pair of dumbbells enough?

You can start with one pair, but your legs may outgrow a load that still challenges your shoulders. Use suitable resistance for each exercise rather than forcing one load across the session.

Make it part of your week

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