This 6-Week program is the perfect solution for anyone seeking an efficient, effective, and flexible fitness routine. With 4 sessions per week and just a pair of dumbbells, you can enjoy increased strength, improved conditioning, and greater flexibility. Let's get after it!
FeaturesA1
Bent Over DB Row
4 x 15
A2
DB Lateral Raise
4 x 20
A3
DB Kong Row
4 x 20
A4
2 DB Single Leg RDL
4 x 12
A5
Pull-Up
4 x 5
A6
DB Russian Twist
Circuit
B
For Time 10,9,8,7,6,5,4,3,2,1 - DB Swing - Push Ups
A1
DB Seated Press
4 x 12
A2
DB Front Raise
4 x 20
A3
DB Bench Press
4 x 15
A4
Staggered Plyo Push-Up
4 x 20
A5
DB Pullover
4 x 15
B1
DB Skull Crushers
1 x 50
B2
Seated Pikes
1 x 50
Circuit
C
For Time 5 Rounds - 10 DB Squat Cleans - 10 DB Push Press
A1
DB Strict Press
4 x 12
A2
DB Front Raise
4 x 12
A3
DB Lateral Raise
4 x 12
A4
DB Upright Row
4 x 12
A5
DB Arnold Press
4 x 12
B
Turkish Get Up
1 x 10
A1
DB Deadlift
4 x 12
A2
DB Front Squat
4 x 12
A3
DB Renegade Row
4 x 12
A4
DB Swing
4 x 15
B
Single Arm Front Rack Lunge
1 x 100