Dumbbell Workout

APH-Powerhouse Training- Owner Dani Fuertes

Coach

Dani Fuertes

Only have DB, no worries this program is for you. This is a 4 week DB at home program. Now you have access and can do it whenever you want. We have a few days where you will be working out. The days you are not working make sure you are doing some active recovery. That means walking, mobility and stretching. If you have any questions please don't hesitate to ask. Enjoy!

$25

Get Dumbbell Workout

Features

Access to your coaches

A Coach who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbells

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1 DB Home Workout

Fire Hydrant

1 x 5

Foam Roll

1 x 5:00

box Pigeon Stretch

1 x 0:30

Neck Roll and Shoulder Roll

1 x 15

Side Lying External Rotation

1 x 10

DB Squat

3 x 15

DB Lateral Raise

3 x 15

Single Arm DB Row

3 x 15

DB Chest Fly

3 x 15

Two Arm DB Preacher Curl

3 x 10

Seated Overhead DB Extension

3 x 10

DB Russian Twist

3 x 10

Walk

1 x 1.5

Tuesday

Week 1 Day 2 DB Home Workout

Fire Hydrant

1 x 10

Foam Roll

1 x 0:30

Box Pigeon Stretch

1 x 0:30

Neck Roll and Shoulder Roll

1 x 10

Side Lying External Rotation

1 x 10

DB Incline Chest Press

3 x 15

DB Seated Bent Over Rear delt Fly

3 x 15

DB Incline Row

3 x 15

DB Lateral Lunge

3 x 15

Alt. Bicep Curl

3 x 10

DB SA Lay down Extension

3 x 10

DB Hallow Hold

3 x 10

Thursday

Week 1 Day 3 DB Home Workout

Fire Hydrant

1 x 10

Foam Roll

1 x 0:30

Box Pigeon Stretch

1 x 0:30

Neck Roll and Shoulder Roll

1 x 10

Side Lying External Rotation

1 x 10

DB Walking Lunge

3 x 15

DB Glute Bridge Chest Press

3 x 15

DB Overhand Bicep Curl

3 x 15

DB Frontal Raise Neutral grip

3 x 15

DB Swing

3 x 10

DB SA Kickback

3 x 10

2-arm DB Clean

3 x 10

Friday

Week 1 Day 4 Home DB Workout

Fire Hydrant

1 x 10

Foam Roll

Box Pigeon Stretch

1 x 0:30

Neck Roll and Shoulder Roll

1 x 10

Side Lying External Rotation

1 x 10

DB Reverse Lunge

3 x 15

DB Close Grip Chest Press (Neutral grip)

DB Single Arm Leaning Lateral Raise

DB Incline Face Pull

DB 21's

3 x 10

DB Sit Up to OH

3 x 10

Seated DB Tricep Extension

3 x 10

Coach

More from APH-Powerhouse Training- Owner Dani Fuertes

Dani Fuertes

Played D1 Water Polo at Siena College. Also played for Puerto Rico's Junior National Team PAN AM & World Championship. Played High School Varsity Water Polo from 6-12 grade. Was Senior Captain and help lead team to States mulitple years. Winning Sophomore Year. Been training athletes since 2019. From lower school to college, to club sports. I want to help any and all athletes.