Iron Builder
A comprehensive strength session using dumbbells and basic gym equipment. This intermediate workout focuses on compound movements that build functional strength and muscle across your entire body.
Main Workout
🧽 Soft Tissue Preparation 5'
Foam roll glutes & TFL — 45 sec each side
Foam roll quadriceps — 45 sec each leg
Foam roll lats — 30 sec each side
Thoracic spine extensions over foam roller — 8–10 reps
Foam roll calves — 30 sec each leg
🔥 Activation (5 min):
barbell incline shoulder raise – 30 seconds
💪 Main Workout:
{{exercise:1760:dumbbell goblet squat}} 4 x 10 reps
{{exercise:0289:dumbbell bench press}} 4 x 10 reps
{{exercise:1329:dumbbell palm rotational bent over row}} 4 x 10 each arm
{{exercise:0085:barbell romanian deadlift}} 4 x 10 reps
{{exercise:0361:dumbbell one arm shoulder press}} 3 x 10 reps
{{exercise:0336:dumbbell lunge}} 3 x 8 each leg
Rest 90 seconds between sets.
⚡ Finisher
20 {{exercise:high-knees:high-knees}}
15 {{exercise:0043:barbell full squat}}
10 {{exercise:0662:push-up}}
Complete 3 rounds:
🧘 Cool (5 min):
hamstring stretch – 30 seconds each side
Instructions
Select weights that challenge you for the prescribed reps.
Complete all sets of one exercise before moving to the next.
Rest 90 seconds between sets for adequate recovery.
Focus on controlled eccentrics (lowering phase).
Track your weights to progressively overload over time.
Tips
Choose a weight where the last 2 reps feel challenging but doable.
Keep your back flat during rows and deadlifts.
Drive through your heels on squats and lunges.
diamond push-up– control the weight throughout the movement.
Stay hydrated and fuel properly before this session.