Unlock your strength with this dynamic 4-week dumbbell-only workout program, designed to deliver comprehensive results using just dumbbells. Perfect for home gyms or spaces with limited equipment, this program combines strength training, muscular endurance, and functional fitness into a progressive and varied routine.
FeaturesA1
Down Dog to Push Up
1 x 10
A2
Fire Hydrants
2 x 20
A3
Seated Hip Flexor Heel Taps
2 x 12
A4
Iso Jump Squat
1 x 10
B1
Goblet Squat
3 x 12
B2
DB Renegade Row
3 x 20
C1
DB Bench Press
10, 8, 8
C2
Reverse Flys
3 x 12
D1
DB Reverse Lunge
3 x 16
D2
DB Russian Twist
3 x 30
A1
Plank
1 x 1:00
A2
Alternating V-Up
1 x 40
A3
High Plank Shoulder Taps
1 x 30
A4
Bicycle Sit-Ups
1 x 30
A1
I/Y/T
2 x 8
A2
Down Dog to High Plank
1 x 10
A3
Side Lying T-SPine Opener
2 x 12
A4
T-Spine Reach
2 x 12
B1
Seated DB Press
3 x 12
B2
Plank
3 x 0:45
C1
DB Bicep Curls
4 x 12
C2
DB Single Arm Lateral Raise
3 x 20
D1
High Plank DB Drag
3 x 20
D2
RDL Row
3 x 12
A1
Squat with Overhead Reach
1 x 10
A2
Spider-Man Stretch
2 x 10
A3
Single Leg Raises
2 x 20
A4
Prone Y's, T's
1 x 5
B1
DB Deadlift
3 x 12
B2
Single Leg Glute Bridge
3 x 30
C1
DB Hang Power Clean & Jerk
3 x 12
C2
DB Sit Up
3 x 12
D1
Reverse Lunge with Hip Flexion
3 x 20
D2
Offset Farmers Carry
3 x 60
The SED 4-Week Dumbbell-Only Training Plan offers a convenient and effective way to achieve significant strength gains and muscle growth with minimal equipment. Embrace the versatility of dumbbells to target all major muscle groups and enhance your functio
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