Fit300
Fit300 Dumbbells Only is a 12 week 6-day a week workout and fitness program that is designed to build muscle, enhance total-body strength, and shed unwanted fat.
6 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
3 Rounds 8x Cuban Press 10x Dumbbell Fly 12x OH Tricep Extention
B
DB Bench Press
15, 12, 8, 8
C1
Incline DB Fly
15, 12, 8, 8
C2
Incline DB Bench Press
15, 12, 8, 8
D1
Crush Press
15, 12, 8
D2
DB Chest Fly
15, 12, 8
D3
Decline Pushup
15, 12, 8
E
DB Tricep Extension
15, 12, 8, 8
F1
DB Overhead Tricep Extension
15, 12, 8, 8
F2
Diamond Push-Up
15, 12, 8, 8
G
Push-Up
Circuit
A
3 Rounds of; 5x Wall Squats 10x Goblet Squats 15x Air Squats
B
Weighted Lunges
12, 10, 8
C
DB Squat
15, 12, 8, 8, 12, 15
D
Goblet Squat
5 x 5
E
Bulgarian Split Squat
15, 12, 8, 8, 12, 15
F
DB Deadlift
15, 12, 8, 8
Circuit
G
EMOM (every minute on the minute) for 10 min Minute 1: Calf Raise 20x Minute 2: Ab Crunch 20x Should be 5 rounds of each exercise
Circuit
A
3 Rounds of 10x DB Row 15x DB Pull-over 10x Rear Delt Fly
B
DB Deadlift
15, 12, 8, 8
C1
DB Pullover
15, 12, 8, 8
C2
Pull-Up
3 x 10
D
1-Arm DB Row
15, 12, 8
E1
DB Bicep Curls
15, 12, 8
E2
Rear Delt Flyes
12, 10, 8
F1
Bent Over DB Row
3 x 12
F2
Hammer Curl
3 x 12
Chin-ups
G
Max Chin-ups in 5 min
Circuit
A
5 Rounds of 10x Overhead Press 12x Lateral Raise Should be light and able to complete all reps without rest
B
DB Shoulder Press
15, 12, 8, 8
C
D1
DB Lateral Raise
15, 12, 8, 8
D2
Barbell Upright Row
3 x 12
E1
DB Front Raise
15, 12, 8
E2
Rear Delt Flyes
15, 12, 8
F
DB Shrug
10 x 5
A1
DB Bench Press
15, 12, 8
A2
Sit-up
@ 30
B1
Incline DB Bench Press
15, 12, 8
B2
Bicycle Sit-Ups
C1
Incline DB Fly
15, 12, 8
C2
Plank
3 x 30
D1
Skull Crushers
15, 12, 8
D2
Bench Dips
15, 12, 8
E1
DB Overhead Tricep Extension
15, 12, 8
E2
KB Russian Twist
3 x 10
