Signup for BridgeBlog Notifications

Workout of the Week: Dumbbell Workout

Posted by BridgeAthletic on Jun 7, 2017 4:59:00 AM

Find me on:

New and want to try out the BridgeAthletic app experience for yourself? The Workout of the Week will now be available as an in-app experience!  For all our loyal followers, sign up here to join the team and receive the Workout of the Week on your mobile device.  Just give us the basics and we'll set you up on our workout team.  

Step 1: Fill out the form below.

Step 2: Download the BridgeTracker app on your mobile device.

Step 3: We will send you an invite to join the Weekly Workout team. Once you get this, finish your profile and you'll get our Workout of the Week each Friday!


This Week's Workout: Dumbbell Sets

Pick up a set of dumbbells and power through this full-body set of strength-building exercises.

Workout of the Week

Video Playlist


If you like our Workout of the Week articles, check out our General Athletic training program!  Get 3 fully personalized workouts each week to help you meet your performance goals this year!

Warmup Set:

Jumping Jacks - 20 reps


Front Bridge Up-Downs - 5 each side x 2


Squat-Lunge Combo - 5 each side x 2

Main Set:

[Complete 3 sets of both exercises in each Block before continuing to the next Block. Rest 60 seconds between blocks.]


Block 1:

DB Front Squat - 8 / 10 / 12 reps (increase by 2 each round)


DB Pushup-2-Row - 5 each side


Block 2:

DB Lateral Lunge - 7 each side



DB Bent-Over Alternating Row - 7 each side



Block 3:

DB 1-Leg SLDL - 7 each side


Side Bridge - Leg Raises - 7 each side


Core Set:

[Repeat x 3]


V-Ups - 10 reps



As always, don't forget to get a good stretch in to speed recovery and reduce soreness after your workout!

 New Call-to-action



Topics: Workout of the Week