Dumbbells Only No Bench 2.0
Gainzville
BodybuildingLimited Equipment, Unlimted Gainz.
Jumpstart your muscle-building journey with this 8-week Dumbbells-Only No Bench Version 2.0!
Grab your dumbbells and watch the gains roll in.
Straightforward, effective, and ready to help you build some serious muscle!
A
Single Arm DB Floor Press
3 x 10
B
DB Reverse Grip Floor Press
3 x 10
C
DB Crush Press
3 x 10
D
Dumbbell Floor Flys
3 x 10
E
DB Skullcrushers
3 x 12
F
DB Overhead Extension
3 x 12
G
Db Tate Press
3 x 12
A
Single arm DB Chainsaw Row
3 x 10
B
DB Pullover
3 x 10
C
DB Pronated Rows
3 x 10
D
DB Shrugs
3 x 10
E
Alternating DB Curls
3 x 12
F
Db Reverse grip curls
3 x 12
G
Dumbbell Concentration Curls
3 x 12
A
Cardio
1 x 30:00
A
1+1/4 Db Goblet Squat
3 x 10
B
DB Reverse Lunges
3 x 10
C
DB RDLs
3 x 10
D
Single Leg Db Glute Bridge
3 x 10
E
DB Standing Calve Raises
3 x 12
F
DB Crunch
3 x 15
G
DB Reverse Crunch
3 x 15
A
Single Arm Standing Db Press
3 x 10
B
DB Poliquin Laterl Raises
3 x 10
C
Db Rear Delt Flys
3 x 10
D
DB Alternating Front Raises
3 x 10
E
DB Neutral Wrist Curls
3 x 15
F
DB Wrist Rotations
3 x 12
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.
