Wicked Athletic Concepts
Coach
Devin Stalder
Only have a dumbbell? No problem!
This 4 week DB program focuses on the upper body, core, and back. This is a body-building program designed to help grow your physique and bulletproof you for bigger movements like Cleans or Snatches. Run this program as an accessory to any other cycle.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
A pair of dumbells
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
DB Snatch
5 x 16
B
1-Arm DB Row
5 x 10
C
DB Lateral Raise
5 x 10
D
Superman
Tuesday
Week 1 Day 3
A
DB Floor Press
5 x 10
B
DB Shoulder Press
5 x 10
C
DB Tricep Extension
5 x 10
D
DB Good Morning
5 x 10
Friday
Week 1 Day 6
A
DB Swing
5 x 20
B
DB Deadlift
5 x 10
C
DB Fly
5 x 10
D
Bicycle Sit-Ups
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