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Dumbbells Only

Get Fit with Francy

Coach
Francy

This program is perfect for the gym, home gym, apartment gym or hotel gym. If you only have dumbbells this program is for you!

-Comprehensive training: with videos included. We'll target every major muscle group ensuring a well rounded full body workout

-Progressive Workouts: Each session is designed to progressively challenge you, ensuring continual improvement and muscular hypertrophy

-Versatile and Adaptable: Suitable for intermediate to advanced athletes, with modifications and progressions to match you individual needs

Transform your body and achieve you fitness goals today with this 4 week progressive program. Start today and witness the power of strategic training!

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Minimal equipment required
Unlock your full fitness potential with just a pair of dumbbells. Perfect for at home workouts or on-the-go fitness, this program offers a multitude of benefits to help you achieve your goals. Target every muscle group with a wide variety of exercises from upper to lower body workouts to core strengthening routines.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells
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Sample Week
Week 1 of 4-week program
Monday
Full Body 1/1

A1

Squat to lunge to knee drive

5 x 16

A2

DB Push Press

5 x 12

A3

Romanian Deadlift (RDL)

5 x 12

A4

Reciprocating Row

5 x 20

Wednesday
Full Body 1/2

A1

Ground to OH Press

4 x 12

A2

DB Front Squat

4 x 12

B1

Single Leg reverse lunge

3 x 10

B2

DB Sumo Deadlift

3 x 10

C1

DB Bench Pull-over

3 x 10

C2

DB Bench Press

3 x 10

Friday
Core 1

A1

Sit-up

5 x 20

A2

Russian Twist

5 x 40

A3

Side plank hip dip

5 x 12

B1

Back Ext to OH press

4 x 12

B2

Plank to Push-Up

4 x 12

B3

Glute Bridge March

4 x 20

Coach
coach-avatar Francy

Certified Personal Trainer and Corrective exercise specialist

Dumbbells Only