DUMBBELL DYNAMITE 🧨

6 Workouts-In-One!

Pick any combination of these flows to create a custom workout based on your schedule. If doing multiple flows, rest at least 1-2 minutes between them.

6-MOVE SHOULDERS FLOW

Heavier Load: 5 Reps Each
Lighter Load: 10 Reps Each

Reverse Flys
Lateral Raises
Front Raises
Upright Rows
Arnold Presses
Shrugs

Perform a single round as a starter, finisher or mini-workout. Perform up 3 rounds for a full workout, resting 1-2 minutes between rounds.

ARMS FLOW: Hammer-Grip

Start at 1 rep for each move. Add 1 rep every round until you get to 10 or ladder up as high as you can. Then ladder back down to 1 if you dare! Rest only as needed between rounds.

Overhead Triceps Extensions
Overhead Presses
Curls

LEGS FLOW

Goblet or Contralaterally-Loaded

5 Shin Box Squats
5 Split Squats
5 Squats

Then switch sides and repeat. Perform max rounds for time (like 10-20 minutes). Or use the aforementioned Ladder Technique.

TOTAL FLOW

6 Hinge + Rows
6 Hang Cleans
6 Push Presses
6 Jump Shrugs
6 Thrusters
6 Alternating Lunges

Perform a single round as a starter, finisher or mini-workout. Perform up 3 rounds for a full workout, resting 2-3 minutes between rounds.

SINGLE-LEG FLOW

5 Curl to Presses
5 Hinge + Rows
5 Lateral Step & Cleans
5 See-Saw Lunges

Switch sides and repeat. That's 1 round. Perform a single round as a starter, finisher or mini-workout. Perform up 3 rounds for a full workout, resting 1-2 minutes between rounds.

SINGLE-ARM FLOW

3 Rows
3 Cleans
3 High Pulls
3 Snatches
12 Swings
12 Squats

Switch sides and repeat. That's 1 round. Perform a single round as a starter, finisher or mini-workout. Perform up 3 rounds for a full workout, resting 1-2 minutes between rounds.