Dumbbell Dojo Week 1 Training Plan - REPS FOCUS

How it works

3 rounds minimum — 8 rounds maximum.

After 8, you’re just burning energy, not building more strength.

Mastery is about smart training, not endless training.

Each set only takes around 30 seconds.

You can split your rounds throughout the day if needed.

(Example: 2 rounds in the morning, 1 round later.)

Rest around 30 seconds between exercises — but take longer if you need to.

Build strength through discipline, control, and focus.

The goal is not to rush — the goal is to train with purpose.

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This week is about building momentum.

You don’t need hours. You don’t need a gym.

Just 30 seconds of effort at a time — anywhere you are.

Every rep strengthens your muscles, protects your joints, and moves you closer to the body you deserve

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Day 1 — Chest & Triceps

Exercises:

Deficit Push-Up — 12–15 reps

Dumbbell Squeeze Press — 12–15 reps

Dumbbell Overhead Skull Crushers — 12–15 reps

Dumbbell Tricep Kickbacks — 12–15 reps

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Day 2 — Back & Biceps

Exercises:

Dumbbell Trap Shrugs — 12–15 reps

Dumbbell Bent-Over Rows — 12–15 reps

Dumbbell Hammer Curls — 12–15 reps

Dumbbell Cross-Body Curls — 12–15 reps

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Day 3 — Legs & Shoulders

Exercises:

Dumbbell Goblet Squats — 12–15 reps

Dumbbell Romanian Deadlifts — 12–15 reps

Dumbbell Shoulder Press — 12–15 reps

Dumbbell Lateral Raises — 12–15 reps

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Optional Conditioning Challenge (End of Week)

How it Works:

30 seconds work per exercise

After all 5 exercises = Rest 1 minute

Complete 4 total rounds (~15 minutes)

One Round =

Dumbbell Swings — 30 seconds

Bodyweight Push-Ups — 30 seconds

Bodyweight Squats — 30 seconds

Spider Walk — 30 seconds

Plank Hold — 30 seconds

Rest 1 minute → Then repeat.

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Daily Motivation

Low energy isn’t a mystery.

It’s a signal.

Your body is asking you to get back to what it’s built for.

When you move your body — even a little — your blood flows faster. Your brain lights up. Your hormones rebalance.

Movement isn’t just exercise. It’s a biological trigger that flips the switch from tired to powerful.

And when you fuel that movement with real food — rich fats, quality proteins, natural nutrients — you don’t just survive the day.

You dominate it.

Your cells repair faster. Your muscles rebuild stronger. Your energy stops crashing and starts rising.

You already have everything you need inside you.

It’s just waiting for the signal.

Move today.

Eat real today.

Charge your system the way nature designed.

The fastest way back to feeling alive is the natural way.

And you’re only one good decision away from it.

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Every rep you complete is building a stronger, healthier, more capable body.

Every movement is shaping your biology to protect you, energize you, and move you forward.

Strength. Mobility. Energy. It all starts here.

30 seconds at a time.

One simple decision a day.

The Dojo is wherever you make it.

You’re already on your way.