LIFT WITH CEE is now 500k subscribers, STRONG 💪🏻 Crush your fitness goals with this intense 30-minute full body strength workout! Perfect for building muscle and increasing strength, this low-impact routine uses only dumbbells, making it ideal for home or gym. Target every major muscle group in just half an hour with my carefully designed muscle + strength training plan!
🏋️♀️ Full Body Workout 💪 Build Muscle & Strength ⏱️ 30 Minutes 🔩 Dumbbells Only 🏠 Home or Gym Friendly
Challenge yourself with the right dumbbell weight - the last two reps of each set should be tough but doable with proper form. When those final reps start feeling easy, it's time to level up your weights!
1️⃣ COMBO SET ONE Neutral grip shoulder press 15lb/6.5kg (my weight per dumbbell for reference only) Sumo dumbbell squat 55lb/25kg Single arm triceps extension 15lb/6.5kg Close grip row 40lb/18kg
2️⃣ COMBO SET TWO Wide biceps curl 12.5lb/5.5kg Straight leg deadlift 25lb/11kg Squeeze (chest) press 20lb/9kg Butterfly crunch (bodyweight)
3 MIN COOL DOWN
📌 NEUTRAL GRIP SHOULDER PRESS - hands are angled in on the body vs. facing forward. This feels more comfortable to most people.
📌 SUMO SQUAT - wider than shoulder width stance, toes angled out. Sit back and down (more knee bend than the sumo deadlift).
📌 STRAIGHT LEG DEADLIFT (SDL) - straight legs, keeping the knees soft. Engage the core to support the spine. Dumbbells slide down the front of the shins. Press hard through the feet to come up.
📌 BUTTERFLY CRUNCH - bottom of feet together and let the knees fall out to the side. This will remove any assistance by the hip flexors.
I have a full time career outside fitness, children still at home and a lot of ‘livin to do so my workouts need to be SHORT but EFFECTIVE. I’m a certified personal trainer and an AB-solute NERD 🤓 when it comes to exercise science which is why results are this great, in only half the time!
Weight workouts using combo sets are insanely time efficient which improve consistency, helping you reach your goals faster than using traditional/boring straight sets. The exercises in each combo involve different muscle groups so shoulders, back and chest are resting while working legs, for example.
Complete three, 30 minute full body workouts each week, leaving a recovery day between sessions. Notice I didn’t say “rest day”. Active recovery includes any form of movement, including walking. Movement increases blood flow, delivering oxygen to sore muscles helping them recover faster and feel better, sooner!
🛑 D I S C L A I M E R This is my own personal workout and may not be right for you. If you’re new to exercise or planning on embarking on a new fitness program, you should consult your physician first. All information is intended for your general knowledge and is not intended for use if you are a minor, are pregnant, or have a health condition. Please know that by engaging in any exercise or workout program, you do so at your own risk.
