Strength & Conditioning Training
1. Dumbbell Bench Press
2. Dumbbell Sit Up
3. Dumbbell Forward Lunge
4. Dumbbell Row
5. Dumbbell Good Morning
6. Dumbbell Farmer's Walk
Reps and Weight
Perform 10 reps for each exercise, lifting 75% of your maximum weight except for Dumbbell Good Morning where you should lift 38% of your maximum weight for 10 reps. For Dumbbell Farmer's Walk, walk 40 feet (12m) per lap for 5 laps, totaling 200 feet (60m).
Do 2-5 sets based on your capability.
Calculation for 1RM (one-rep max)
Here's the calculation for 1RM (one-rep max), which is the maximum amount of weight you can lift for one repetition of an exercise. You can use the Epley Formula or a similar method bas...