Dumbbells Only With Bench
Gainzville
BodybuildingLimited equipment, Unlimited gainz.
Unlock your muscle-building journey with this 8-week Dumbbells+Bench Program!
No fancy gym equipment needed – just grab a pair of dumbbells and Bench, and let the gains begin!
Simple, effective, and perfect for anyone ready to grow some muscles!
A
Incline DB Bench Press
3 x 10
B
DB Flat Chest Press
3 x 10
C
DB Chest Fly
3 x 10
D
DB Floor Press
3 x 10
E
Dumbbell JM Press
3 x 10
F
Dumbbell Overhead Extension
3 x 10
G
DB Crossbody Extension
3 x 10
A
1-Arm DB Row
3 x 10
B
DB Bench Pull-over
3 x 10
C
DB Shrug
3 x 10
D
DB Meadows Row
3 x 10
E
DB Hammer Curls
3 x 10
F
Incline Curls
3 x 10
G
Single Arm Preacher Curl
3 x 10
A
Cardio
1 x 30:00
A
Dumbbell Squats
3 x 10
B
Dumbbell Stiff Legged Deadlift
3 x 10
C
Bulgarian Split Squat
3 x 10
D
Dumbbell Hip Thrust
3 x 10
E
Reverse Nordics
3 x 10
F
Standing Calve Raises
3 x 10
G
Weight Crunches
3 x 15
H
Reverse Crunches
3 x 15
A
Seated DB Press
3 x 10
B
DB Lateral Raise
3 x 10
C
DB Seated Rear Delt Fly
3 x 10
D
DB Seated Front Raises
3 x 10
E
DB Wrist Curls
3 x 15
F
DB Wrist Extensions
3 x 15
G
DB Farmer's Carry
3 x 0:20
A
Cardio
1 x 30:00
A
Cardio
1 x 30:00
Big Joe Gk
Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.
Do not let your limit in equipment stop you from making unlimited gainz! Click below to get started!
Get Dumbbells Only With Bench
