Dumbbells+Bench
Gainzville
Limited 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
Cardio
1 x 30:00
A
Neutral Grip Bench Press
3 x 10
B
Incline Flys
3 x 12
C
Chest Supported Dumbbell Rows
3 x 10
D
Pullovers
3 x 10
E
Seated Lateral Raises
3 x 12
F
Incline Curls
3 x 10
G
Seated overhead extension
3 x 12
A
DB Front Squats
3 x 10
B
Bulgarian Split Squat
3 x 10
C
DB RDLs
3 x 10
D
Hip Thrusts
3 x 12
E
Single leg calve raises
3 x 15
F
DB Crunch
3 x 15
A
Cardio
1 x 30:00
A
Seated Shoulder Press
3 x 10
B
DB Flat Chest Press
3 x 10
C
1-Arm DB Row
3 x 10
D
Db Upright Rows
3 x 12
E
Rear delt flys
3 x 15
F
DB JM Press
3 x 10
G
Preacher curl
3 x 12
A
Dumbbell Squats
3 x 10
B
DB Split Squats
3 x 10
C
DB Sumo Deadlift
3 x 10
D
Db Step-ups
3 x 10
E
Seated Db Calve raises
3 x 15
F
Double 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.
Do not let your limit in equipment stop you from making unlimited gainz! Click below to get started!
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