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One of the best ways to start your own superhero transformation is to not over-focus on muscle. Instead, start by focusing on adding strength. After all, the heavier you can lift, the more you wind up building muscle.
The Warmup
- 10 Jumping Jacks
- 10 Bodyweight Squats
- 30-Second Plank
- 10 Lunges with Twists
The Workout
- Dumbbell Split Squat: 4 sets of 30 seconds per side
- Alternating Dumbbell Bench Press: 4 sets of 30 seconds
- Dumbbell RDL: 4 sets of 45 seconds (5-second negative, 2-second pause)
- V-Up: 3 sets of 30 seconds
- Double Rack Carry: 4 sets of 30 seconds
The Equipment You'll Need
As mentioned above, all you need is a good set of dumbbells. Below are a few of our favorites and for more options be sure to check out our best adjustable dumbells or best dumbells guides.
Best Dumbbells--SMRTFT Adjustable Dumbbells
The SMRTFT NÜOBELL 80 delivers the power of an entire dumbbell rack in one sleek set. With a patented twist-lock mechanism, you can adjust instantly from 5 to 80 lbs across 16 settings. One compact pair replaces 16 traditional dumbbells, saving you space while keeping your workouts fast and fluid.
Ideal for:
- Home gym owners maximizing space efficiency
- Lifters building strength up to 80 lbs per hand
- Functional fitness and bodybuilding programs
- Families or trainers supporting multiple fitness levels