Today I wanna talk about my 22.5 dumbbell workout. It wasn’t anything fancy, just a regular session at my home gym. I started with some warm-up stretches, you know, just to get the blood flowing.
First up was the Incline Dumbbell Bench Press. I’ve been trying to add more variety to my chest exercises, and this one felt good. I set up my bench at an incline, grabbed the 22.5s, and got to it. I focused on keeping a steady pace and really squeezing at the top of each rep. I did about 3 sets of 10, and my chest was definitely feeling it.
Next, I moved on to some shoulder work. I did some seated dumbbell presses. I made sure to keep my back straight and controlled the weight on the way down. After the shoulder presses, I did some lateral raises to hit the sides of my shoulders. These were a bit tougher, and I had to drop the weight a bit on the last set.
- Incline Dumbbell Bench Press: 3 sets of 10 reps
- Seated Dumbbell Press: 3 sets of 10 reps
- Lateral Raises: 3 sets of 12 reps
After that, I worked on my back. I started with some dumbbell rows. I used a bench to support myself and focused on pulling the weight up with my back muscles. I did these one arm at a time, which helped me really concentrate on the movement. Following the rows, I did some pullovers. These are great for stretching out the lats.
To wrap things up, I hit some bicep curls and tricep extensions. Nothing too crazy here, just some basic curls and overhead extensions. I tried to keep the tempo slow on these to really focus on the muscle contraction. I find this way, even 22.5s can be a challenge toward the end of a workout.
- Dumbbell Rows: 3 sets of 10 reps per arm
- Dumbbell Pullovers: 3 sets of 12 reps
- Bicep Curls: 3 sets of 12 reps
- Tricep Extensions: 3 sets of 12 reps
I finished up with a bit of stretching to cool down. Overall, it was a solid workout. I didn’t push myself too hard, but I definitely felt like I got a good pump. I used to use heavier weights, but these 22.5 dumbbells are enough for a decent workout. I might not be lifting super heavy, but I’m still seeing progress. I’m just trying to stay consistent and keep moving forward.
Reflecting a Bit
Looking back, it wasn’t the most intense session, but it was effective. I realized that even with lighter weights, you can still get a good workout. The 22.5s are versatile enough for a lot of exercises, and I think I’ll keep using them for a while. This whole experience reminded me that it’s not always about how much you lift, but how you lift it. Slow and steady wins the race, right? Plus, focusing on form over weight has helped me avoid injuries. I just keep reminding myself that progress is progress, no matter how small.
