Dumbbells Only No bench PPL
Gainzville
Limited Equipment, Unlimited Gainz.
Unlock your muscle-building journey with this 8-week Dumbbells-Only Program!
No fancy gym equipment needed – just grab a pair of dumbbells and let the gains begin!
Whether you're a fitness rookie or a seasoned pro, this easy-to-follow plan is your ticket to pack on muscle.
Simple, effective, and perfect for anyone ready to grow some muscles!
A
Cardio
1 x 30:00
A
DB Floor Press
3 x 10
B
DB Lateral Raises
3 x 12
C
DB Floor Flys
3 x 12
D
DB Push-ups
3 x 15
E
DB Overhead Extension
3 x 12
F
DB JM Press
3 x 10
A
Cardio
1 x 30:00
A
DB Chainsaw Row
3 x 10
B
DB Pullover
3 x 12
C
Db Upright Rows
3 x 10
D
Db Rear Delt Flys
3 x 15
E
Alternating DB Curls
3 x 10
F
DB Zottman Curls
3 x 10
A
Cardio
1 x 30:00
A
DB Front Squats
3 x 10
B
DB Reverse Lunges
3 x 10
C
DB Sumo Deadlift
3 x 10
D
DB Hip Thrust
3 x 10
E
DB Crunch
3 x 15
F
DB Reverse Crunch
3 x 15
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.
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