ARMS Dumbbells only with bench
Gainzville
BodybuildingLimited with equipment and want to grow your Arms?
This 8 week dumbbells+bench Arms focused program will pack on muscle!
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 make some gainz!
A
Cardio
1 x 30:00
A
Dumbbell JM Press
3 x 10
B
Incline DB Bench Press
3 x 10
C
Seated Dumbbell Shoulder Press
3 x 10
D
DB Chest Fly
3 x 12
E
DB Lateral Raise
3 x 12
A
DB Hammer Curls
3 x 10
B
1-Arm DB Row
3 x 10
C
DB Bench Pull-over
3 x 10
D
Kelso Shrugs
3 x 12
E
Seated Rear Delt Flys
3 x 12
A
Cardio
1 x 30:00
B
DB Crunch
3 x 12
C
DB Reverse Crunch
3 x 12
A
Incline Curls
3 x 10
B
PJR Pullover
3 x 10
C
Spider Curls
3 x 12
D
Dumbbell Rollbacks
3 x 10
E
DB Wrist Extensions
3 x 15
A
DB RDLs
3 x 10
B
DB Bulgarian Split Squats
3 x 10
C
DB B-Stance Hip Thrust
3 x 10
D
Reverse Nordic
3 x 10
E
Single leg calve raises
3 x 12
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 packing on muscle! Click below to get started!
Get ARMS Dumbbells only with bench
