Strength

25-Minute Strength Superset

25-Minute Strength Superset — a intermediate strength session (25 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

Strengthintermediate25 minDumbbellsGym~200 kcal

Workout Overview

25-Minute Strength Superset — a intermediate strength session (25 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

high intensity~200 kcal

Warm Up

5 minutes light cardio + arm circles60s

The Workout

1
Bench Press
chest, triceps4 sets8rest 1 min
2
One-Arm Dumbbell Row
back, lats4 sets8 per armrest 1 min
3
Goblet Squat
quads, glutes4 sets10rest 1 min
4
Dumbbell Shoulder Press
shoulders, triceps4 sets8rest 1 min
5
Plank
core, shoulders3 sets60srest 0.75 min

Cooldown

Full-body stretch60s

How to Follow This Workout

1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
3
Finish with the cooldown to bring your heart rate down and start recovery.

Pair push and pull movements to save time.
Keep rest to 60 seconds between supersets.

How to Progress

1.Add 2.5-5 kg when form holds.
2.Progress bench to incline.

Common Mistakes

Form collapse at the end of sets.
Skipping warm-up sets.

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Movements

Exercises in This Workout

Athlete pressing a barbell on a bench

Chestintermediate

Bench Press

ChestTricepsShoulders

Person doing a dumbbell row exercise

One-Arm Dumbbell Row

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Goblet Squat

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Shouldersintermediate

Dumbbell Shoulder Press

ShouldersTriceps

Learn more

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