This Full Body Dumbbell Workout Hits Different

Build full body strength with dumbbell supersets that combine slow tempo work and sustained tension. Each round includes 50 seconds of controlled reps, a 10 second transition, then 30 seconds of partials or shorter range work before 30 seconds of rest. Choose weights you can control, follow the on screen cues, and make every rep count.

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Equipment: A few sets of dumbbells – medium to heavy. I'm using 30-50 lb (14-22 kg) dumbbells for reference. And a bench is optional for presses.

Workout Details
50s work / 10s transition / 30s work / 30s rest between supersets

Superset 1
Tempo Goblet Squat, 3 Second Lower
Goblet Squat Partials

Superset 2
Tempo Romanian Deadlift, 3 Second Lower
Romanian Deadlift Partials, Bottom Half

Superset 3
Reverse Lunge, Slow Lower
Split Squat, Switch Halfway

Superset 4
Tempo Sumo Squat, 3 Second Lower
Sumo Squat Partials, Bottom Half

Superset 5
Tempo Chest Press, 3 Second Lower
Chest Press Partials, Bottom Half

Superset 6
Neutral Grip Bent Over Row, 2 Second Hold
Seesaw Row

Superset 7
Controlled Arnold Press
Shoulder Press Partials, Bottom Half

Superset 8
Renegade Row
Plank Row

Superset 9
Close Grip Chest Press
Narrow Push Ups

Superset 10
Alternating Bicep Curls
Waiter’s Curl

Optional Cool Down & Stretch // 30s each x6

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