4 Week Dumbbell Program

No Limits Fitness

Coach

Mike Williams

Do you want to get stronger while keeping things simple?

If you answered YES, then our 4 Week Dumbbell Program is for you!

Each of the 3 weekly sessions are designed to be completed in under an hour so you can get in your workouts without wasting time.

These sessions can be completed at home, on the road, or in a Big Box gym.

It's time to get stronger than your excuses with our 4 Week Dumbbell Program!

$30

Get 4 Week Dumbbell Program

Workouts That Boost Your Energy Levels

Finding consistency with a workout routine will actually give you MORE energy! Don't make the mistake of believing your workouts should drain your energy levels. You need a workout program that gives you the boost to handle the challenges of your daily life.

Increase Lean Muscle

More and more health issues are being linked to the loss of lean muscle tissue as we age. Regular strength training plays a significant role in the preservation of muscle mass. Additionally, a well-designed program can help you improve your body composition as you build lean muscle.

Features

Programming 3 days per week

2 Strength Training Sessions and 1 Conditioning Circuit each week.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Instructions from experienced personal trainers to guide your progressions safely.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Preview your workout, see your history and track your progress with the best app in the industry.

Equipment

Required

Pair of Dumbbells // Flat Bench

Recommended

3 Pairs of Dumbbells (Different Weights)

Sample Week

Week 1 of 4-week program

Monday

Week 1 Day 2

Prep

Warm Up 1

Foam Roll T Spine & Hip Flexors (1 Min Each) Half Kneeling Thoracic Rotation (15 Sec Per Side) Banded Glute Bridge (10 Reps) Side Plank Hip Thrust (5 Per Side) Banded Tri-Set (10 Reps Each) Superset: Jumping Jacks 3x5 Med Ball Slam 3x5

DB Bench Press

3 x 8

DB Romanian Deadlift

3 x 8

DB Bicep Curls

3 x 8

DB Reverse Lunge

3 x 16

Plank

3 x 0:30

Pec Stretch

1 x 1:00

Worlds Greatest Stretch

1 x 4

Banded Hamstring Stretch

1 x 2:00

Feet Elevated w/Box Breathing

1 x 2:00

Wednesday

Week 1 Day 4

Prep

Warm Up 3

Foam Roll Hip Flexors & Quads (1 Min Each) Adductor Rocking w/T Spine (5 Per Side) Banded Glute Bridge (10 Reps) Side Plank Hip Thrust (5 Per Side) Banded Tri-Set (10 Reps Each) Prying Goblet Squat (30 Seconds) Superset: Jumping Jacks 3x5 Med Ball Slam 3x5

Goblet Squat

3 x 8

Bent Over DB Row

3 x 8

Glute Bridge

3 x 15

DB Tricep Extension

3 x 8

Reverse Crunch

3 x 15

Worlds Greatest Stretch

1 x 4

Banded Hamstring Stretch

1 x 2:00

Bretzel 2.0

1 x 1:00

Feet Elevated w/Box Breathing

1 x 2:00

Friday

Week 1 Day 6

Prep

Conditioning Warm Up

Conditioning Warm Up Foam Roll Adductors for 1 Minute (30 Seconds Each) Foam Roll Quads for 1 Minute (30 Seconds Each) Adductor Rocking (5 Reps Per Side) Banded Tri-Set (10 Reps Each Exercise) Prying Goblet Squat (30 Seconds) Superset: Jumping Jacks 3x5 Med Ball Slams 3x5 with LIGHT Dynamax Ball

DB Bicep Curl to Press

3 x 8

Squat Jump

3 x 20

Mountain Climber

3 x 20

Flutter Kicks

3 x 20

Devil Press

3 x 10

Worlds Greatest Stretch

1 x 4