More Than Genetics
Here is an easy to follow dumbbell only strength program that can be done at home or at the gym. This program helped over 200 people stay active at home during the COVID shutdowns. Years after the shutdowns, I still get feedback of people coming back to this workout to kick-start their strength training.
Once you complete your first 4 weeks, make sure to come back for DB Strength 2.0!
I am always available if there any questions.
Have fun!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Tempo split squat
4 x 8
A2
Feet elevated glute bride
4 x 8
A3
Bird Dog
3 x 8
B1
Tempo Goblet Squat
3 x 8
B2
Single Leg RDL
3 x 8
B3
Plank rocks
3 x 10
C1
DB Front Rack Walking Lunge
3 x 10 @ 50, 60, 60 %
C2
DB Swing
3 x 20
C3
Calf Raise Series
3 x 10
A1
Tempo Half Kneeling Overhead Press
4 x 8
A2
Prone Y raise
4 x 8
A3
Dead Bug
4 x 8
B1
DB Floor Press
3 x 8
B2
Bent Over DB Row
3 x 10
B3
Shoulder Taps
3 x 10
C1
Eccentric push up
3 x 5
C2
Bench Dips
3 x 10
C3
DB Bicep Curls
3 x 10
A1
Goblet Squat
4 x 15
A2
Squat jumps
4 x 6
A3
Hollow body hold
3 x 3 @ 10
B1
DB Lateral Lunge
3 x 10
B2
DB Hip thrust
3 x 10
B3
Superman
3 x 10
C1
DB romanian deadlift
3 x 10
C2
Step-Ups
3 x 10
C3
Frog Pumps
3 x 2
A1
Neutral Grip Floor Press
4 x 15
A2
Prone row
4 x 5
A3
Slow mountain climber
4 x 10
B1
Tempo Push Press
3 x 10
B2
Bent over fly
3 x 10
B3
Side Plank On Hand
3 x 00:30
C1
DB upright row
3 x 10
C2
DB pull over
3 x 10
C3
DB Skull Crushers
3 x 10
