4 Week DB at Home: Training by Devin Stalder in TrainHeroic

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. 

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
A pair of dumbells
sample week banner image
phoneMockup
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

4 Week DB at Home