35-Min Full Body Dumbbell Superset Workout | 6-Week Strength Challenge (Day 1)

Welcome to Week 1 of my 4-Week Full Body Superset Series - your go-to program for strength, muscle growth, and fat loss at home or in the gym.

Why this series is for you?
1. Full body workout with supersets to save time and maximize intensity.
2. Balanced antagonist training for better muscle balance, strength, and recovery.
3. Only three workouts per week - realistic for busy schedules.
4. Emphasis on compound exercises plus targeted isolation moves.

🔥 Today’s Workout Breakdown (35 Minutes)
Superset 1:
1. Squats (with optional wedges)
2. Single-Arm Dumbbell Row
Superset 2:
1. Bulgarian Split Squat (lean forward to target glutes)
2. Supinated Bent Over Row
Superset 3:
1. Jump Squat (bodyweight)
2. Reverse Fly
Finisher:
1. Weighted Sit-Up
2. Weighted Dead Bug

Adjust dumbbell weights as needed — push hard, but maintain form.

How This 4-Week Series Works?
1. 3 workouts per week, alternating focus while maintaining full body coverage.
2. Mostly supersets, with occasional single exercises or circuits.
3. We'll cycle antagonist, push/pull/legs, and hybrid full-body layouts.
4. Every week aims to build strength, tone muscle, and increase conditioning.

Tips to Get the Most From This Video
1. Warm up with 5–7 minutes of dynamic stretching or mobility. Use one of my warmups:    • 9 Min Dynamic Full Body Warm-Up | Perfect ...  
2. Use challenging but manageable weights
3. Focus on mind-muscle connection
4. Stay consistent, track your weights, and gradually increase intensity over the 4 weeks
5. Subscribe and turn on notifications so you don’t miss future workouts in the series!!

Let me know in the comments: Which superset challenged you the most today?

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