Dumbbell Superset Session

Dumbbell session focussed on supersets with short recovery.

Perform each exercise with perfect form and tempo, making sure every rep counts.

Work this session as a circuit, with one round including all four supersets!

Complete four rounds for the session

Dumbbell Push Ups

1. Set the dumbbells on the floor, just wider than shoulder-width.
2. Place your hand on the dumbbells with a straight body
3. Push your body upwards by straightening your elbows. 
4. Bend your elbows to return to the starting position.

Dumbbell Bentover Rows

1. When performing this exercise, maintain a safe back by keeping a neutral spine throughout the exercise.
2. The starting position is similar to that of the deadlift.
3. Grab the dumbbells and pull them to your stomach, retracting your shoulder blade and flexing the elbow.
4. Lower and Repeat.

Dumbbell Push Press

1. When performing this exercise, have your feet close together, knees and hips slightly bent, chest up.
2. Take a dumbbell in each hand.
3. Raise the dumbbells to head height, the elbows out and about 90 degrees.
4. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head; squeezing biceps towards the ears.
5. Pause, and slowly return the weight to the starting position.

Dumbbell High Pulls

1. In a slight squat position, hold a dumbbell in each hand, with your arm straight.
2. Extend your hips, lift your legs off the floor with an explosive jump and rapidly raise the dumbbell up to just below your chin, keeping your elbows high.
3. Return to starting position.
4. Repeat.

Dumbbell Squats

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms hanging down both sides.
2. With your back straight, descend down until your thighs are parallel to the floor, making sure toes are pointed slightly outward.
3. Slowly return to starting position.
4. Repeat.

Dumbbell Reverse Lunge

1. Stand with dumbbells in both hands hanging down your sides.
2. Extend one leg back and lower your body on the other leg until knee of rear leg is almost in contact with floor.
3. Return to original standing position.
4. Make sure your torso is straight during the whole exercise.

Dumbbell Floor Tricep Press

1. Position the dumbbells above the chest and touching one another.
2. Press to full extension from your triceps.
3. Slowly lower the weight until both elbows touch the floor then press both dumbbells back to the starting position.
4. To complete the exercise, simply lower the weights to the ground in “controlled drop” fashion. It should be a smooth motion but not one requiring excessive effort or one that puts the shoulder under unnecessary risk.

Dumbbell Floor Press

1. Position the dumbbells above the chest at shoulder width.
2. Press the weights to full extension from your chest.
3. Slowly lower the weight until both elbows touch the floor then press both dumbbells back to the starting position.
4. To complete the exercise, simply lower the weights to the ground in “controlled drop” fashion. It should be a smooth motion but not one requiring excessive effort or one that puts the shoulder under unnecessary risk.