Dumbbell Giant Sets
Three movements back to back, rest, repeat. Twelve weeks of heavy, medium and light weeks on one pair of dumbbells and no bench.
- Weeks
- 3 12 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A pair of dumbbells and floor space. Two pairs — one heavier, one lighter — make the heavy and light weeks easier to set up. No bench.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Press Giant
- Dumbbell Floor Press 3 × 10
- Palms-In Bent-Over Dumbbell Row 3 × 10
- Plié Dumbbell Squat 3 × 12
- See-saw Press 3 × 8 each side
- Zottman Curl 3 × 10
- Standing One-Arm Triceps Extension 3 × 10 each side
Two giant sets. Run movements 1, 2, 3 back to back, rest 2 min, repeat for the rounds written; then 4, 5, 6 the same way.
Day 2 Shoulder Giant
- Cuban Press 3 × 10
- Scaption 3 × 12
- Dumbbell Upright Row 3 × 12
- Dumbbell Romanian Deadlift 3 × 10
- Dumbbell Reverse Lunge 3 × 8 each side
- Dumbbell Calf Raise 3 × 15
The first giant set is small weights and strict reps — the Cuban press decides the load for all three. The second one is where the heavy pair goes.
Day 3 Pull Giant
- Bent-Over Dumbbell Row 3 × 10
- Palms-In Dumbbell Press 3 × 10
- Dumbbell Squat 3 × 12
- Lateral Raise to Front Raise 3 × 10
- Alternating Hammer Curl 3 × 10 each side
- Dumbbell Reverse Curl 3 × 12
Same rule: 1, 2, 3 back to back, rest 2 min; then 4, 5, 6. Put the bells down between movements rather than rushing a grip change.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
Get all 12 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.