Choose a pair of dumbbells you can move for the full 40/30 reps without breaking form—most athletes will land around moderate loads, and you can always go lighter if your shoulders or grip fade. If you only have one dumbbell, alternate sides on the rows and cleans each round; this is a solid fit for a busy day and can be done in a small home space. Inspired by today's trends — Dumbbell-Only Workout Program for Beginners - Macros Inc.
- 20 Dumbbell Front Squat @ 30lb pair
- 30 Dumbbell Bent-Over Row @ 30lb pair
EQUIPMENT
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