No image

Final Strength Test

This is your victory lap — a full-body session designed to showcase everything you've built over the past 28 days. Expect to feel strong, capable, and proud as you move through powerful compound lifts and smart accessory work.

Created by

Unknown

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Hip Circle

2 sets × 30s, 30s

Squat

2 sets × 10 reps, 10 reps

Inchworm

2 sets × 6 reps, 6 reps

Compound Lifts

Deadlift (Romanian) - Dumbbell

3 sets × 7 reps, 7 reps, 7 reps

Bench Press - Dumbbell

3 sets × 7 reps, 7 reps, 7 reps

Shoulder Press - Dumbbell

3 sets × 7 reps, 7 reps, 7 reps

Accessory Work

3 circuits

Row (Single-Arm) - Dumbbell

1 set × 10 reps

Squat (Goblet) - Dumbbell

1 set × 10 reps

2 circuits

Lateral Raise - Dumbbell

1 set × 12 reps

Bicep Curl (Hammer) - Dumbbell

1 set × 12 reps

Triceps Kickback - Dumbbell

2 sets × 12 reps, 12 reps

Core Finisher

3 circuits

Plank

1 set × 30s

Russian Twist (Weighted)

1 set × 16 reps

Dead Bug

1 set × 10 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Child's Pose

1 set × 40s

Chest Opener Stretch

1 set × 30s