At-Home Dumbbell Program (Advanced)
Nia Shanks
Crafting an advanced dumbbell-only workout program requires an understanding of the unique limitations of dumbbells, and how to not only work within those confines, but how to turn them into advantages.
For instance, in a fully-loaded gym you can rely on a variety of exercises and equipment to continue making progress. With barbells and machines, it's easy to make progress as a beginner and early intermediate by simply increasing the weight on the bar.
That's not always easy to do with dumbbell exercises. Going from a 20-pound shoulder press to a 25-pound shoulder press with dumbbells may "only" be a 5-pound jump, but it's a 25% weight increase! That is significant.
That is why I created this advanced 10-week dumbbell workout program: To give the advanced trainee a completely done-for-you program that allows you to make the most of dumbbell-only workouts. This is done by using high-intensity techniques (like the rest/pause method, supersets, partial reps, and more) that allow you to make the absolute most of dumbbell-only training while ensuring you achieve amazing results.
If you want incredible results from dumbbell-only workouts, then look no further.
Notes from Nia
A
The high-intensity training technique. REST/PAUSE METHOD This technique is VERY tough, but effective. To do a rest/pause set (R/P), perform an all-out set for the specified rep range, set the weights down and rest for 25 seconds, perform as many reps as possible, set down the weights and rest for 25 seconds, do a third and final set for as many reps as possible. The goal is to push each of these sets to failure: the point when another PERFECT, full-range-of-motion rep isn't possible. With dumbbell curls it could go like this: -15 reps -Rest 25 seconds -8 reps -Rest 25 seconds -7 reps That's a total of 30 reps. Next time you repeat the workout the goal is to perform more total reps. Once you reach the specified number of total reps, you'll increase the weight the following workout, and repeat the process. Here's a video demonstration of the R/P method: https://youtu.be/CUuaPPaXz0Y With R/P sets, make sure every rep is controlled and solid. Work hard, but QUALITY reps only.
B1
Dumbbell row with pause at top
15, 10, 10, MAX
B2
2-count pause low-incline dumbbell bench press
15, 10, 10, MAX
C
Goblet squat
15, 10, 5, MAX
D
Dumbbell curl R/P style
12, MAX, MAX, MAX
E
Lying dumbbell triceps extension
12, MAX, MAX, MAX
A
Cardio
1 x 20:00
A1
Paused rear-foot-elevated split squat
12, 8, 12, MAX
A2
Split-stance 1-arm dumbbell shoulder press
12, 8, 10, MAX
B
Dumbbell pause Romanian deadlift
15, 10, 5, 12, MAX
C
Dumbbell reverse fly
15, MAX, MAX, MAX
D
Reverse crunch
2 x MAX
A
Cardio
1 x 20:00
A
Push-up
15, 10, MAX, MAX, MAX
B1
Alternating reverse lunges
12, 6, 12, 12
B2
Goblet squat
10, 10, MAX, MAX
C
Bent-over 1-arm dumbbell row
15, 10, 15, MAX
D
Dumbbell lateral raise
12, MAX, MAX, MAX
A
Cardio
1 x 20:00
Nia Shanks
I have been a coach for over 15 years. In that time I have attained my BS in Exercise Physiology and published two books: Lift Like a Girl and The 100-Day Reclaim.
You can start achieving incredible results, today, by doing the very first workout. And be prepared to discover how effective 3 weekly workouts can be, thanks to the advanced techniques used in this program.
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