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Strength > Heavy Dumbbell Strength Routine

I love dumbbells. They can be used for endurance training, HIIT, strength development, and explosiveness. This routine concentrates on strength. For this routine, I'll load up a single Olympic dumbbell. I only use one because I don't have a spotter and I want to have a free hand for keeping my balance and catching the weight in case it slips.

Overhead Presses: Hoist the dumbbell to your shoulder. Keep your feet about shoulder width apart or more, and use your free hand to help control the weight or hold onto a post for balance as needed. Make sure that you do not bend to far to the side to give yourself more leverage to push up the weight. Bending to the side will torque your spine. Try not to bounce to help throw up the weight.

Dumbbell Bench Presses: Lie on a bench or on the floor. (A bench is better because it will allow a full range of motion.) Control the weight with both hands until you are ready to lift with the chosen hand.

Side Armpit Rows: Stand up straight and hold the heavy dumbbell in one hand at your side. Raise the dumbbell toward your armpit as your elbow bends outward.

Shrugs: Hold the heavy dumbbell in one hand at your side. Keep your arm straight and lift the dumbbell by shrugging your shoulder.

Bent-Over Rows: Bend over and use your free hand for balance. Lift the heavy dumbbell towards your chest.

Afterwards, you might do the Farmers Walk. With your heavy dumbbell in one hand, walk a fair distance. Change hands and walk back.