Use a pair of moderate dumbbells you can move for the full round without losing form; a good target is around 35-50 lb each for intermediate athletes, or one dumbbell at about half that total if you’re training single-DB. Scale the reps to 12 and use a lighter load if needed—this one suits a tight schedule but still gives you a solid full-body hit. Inspired by today's trends — 4-Day Dumbbell-Only Workout Plan With Progression | Massiv.
- 10 Dumbbell Thruster @ 30lb
- 10 Renegade Row @ 25lb
EQUIPMENT
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