Rhythm
← All workouts

A RHYTHM TO MAKE YOUR OWN

After Work

Close the laptop. Pick up the dumbbells. A squat, a row, a press.

3 MOVEMENTS — 9 SETS

START HERE IF
Your evening dumbbell session
BRING
Dumbbells
THE STRUCTURE
3 movements · straight sets

YOUR SESSION

Every set. Every rest.

  1. 01

    Block 1 · Straight sets

    Goblet Squat

    3 sets
    SET 01Goblet Squat10 reps
    90sRest
    SET 02Goblet Squat10 reps
    90sRest
    SET 03Goblet Squat10 reps

    90 sec rest before the next block

  2. 02

    Block 2 · Straight sets

    Dumbbell Row

    3 sets
    SET 01Dumbbell Row10 reps / side
    90sRest
    SET 02Dumbbell Row10 reps / side
    90sRest
    SET 03Dumbbell Row10 reps / side

    90 sec rest before the next block

  3. 03

    Block 3 · Straight sets

    Dumbbell Shoulder Press

    3 sets
    SET 01Dumbbell Shoulder Press8 reps
    90sRest
    SET 02Dumbbell Shoulder Press8 reps
    90sRest
    SET 03Dumbbell Shoulder Press8 reps

Per-side targets mean left and right in every set.

Make it yours.

Choose your own dumbbell weight. Complete both sides of each row set before resting.