Thundrbro
Weightlifting, Bodybuilding, Functional FitnessSIMPLE. EFFECTIVE. DEVASTATING.
You're looking at Thundrbro and thinking, "I want what those guys have but I don't have access to the equipment". Maybe you are a bit more isolated and all you've got are dumbbells and the will to be more. We've got your back.
Dumbbell Anarchy is built on the same functional hypertrophy methodology as our other Anarchy programs. Using the same tempos and movements that make Muscle Anarchy so effective, just built to be completed using only dumbbells. Simple but devastating.
Build muscle, look great, and perform better than ever. Thundrbro Dumbbell Anarchy bridges the gap not only between performance and aesthetics but can easily be used in perfect harmony with other fitness programs like CrossFit, Powerlifting, Olympic Weightlifting, and Endurance Training.
We've helped thousands of dedicated bro's and brosephina's reclaim their thunder. Sign-up for Muscle Anarchy and rediscover yours.
WHO IS THIS FOR?
-Athletes looking to enhance their bodies while maintaining athletic performance
-Athletes with limited time available for training
-Injured athletes looking to rebuild a foundation of muscle
-Athletes looking to blend serious hypertrophy training with functional fitness
-All ability levels
Features7 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Pre-hab/Squat Therapy
Back Warm-up: - Prone Cobra press ups 20 reps + 30s hold - Supine Lying leg crossover 5/each side - 3 Position Lunge (Sampson stretch, forearm to instep, Rotate torso outside arm up to ceiling) Pre-Hab: 3 sets - Banded Walk (around knees) 50ft forward and backwards - Banded Pull Throughs 20 (between legs like KB swings) - Squat therapy 7 reps with a 5s countdown Focus on... -Knees Out -Chest Up -Weight balanced in foot
B
DB Front Squat
15, 12, 18, 12, 12
C
DB Deficit Deadlift
12, 10, 8, 6
D
DB Hip Thrust
15, 12, 10, 10
E
DB Bulgarian Split Squat
F
Bulgarian Split Squat Holding a Post
3 x 15
Optional Core Work
G
Core Circuit 16
You have 3:00 to get as many reps as possible of Banded Kneeling Crunches. Notes: Tie a band to the top of the rack held behind your head, go to your knees and crunch down. Scoring: Reps
H
Thundr Broga
1 x 5:00
Prep
A
Shoulder Pre-Hab #2
3 Sets of... -30 Banded Pull-Aparts -10 DB Seated Shoulder External Rotation -10 Stability Push Ups on Bands with a 3s Negatives (Down)
B
DB Narrow Grip Chest Press
5 x 8
C
Alternating Incline DB Bench
3 x 10
D
DB Incline Press
E1
Standing Banded Chest Fly's
3 x 30
E2
Weighted Bench Dip
3 x 12
Optional Core Work
F
Core Circuit 17
3 Rounds of... 20 Landmine Rotations 0:30 L-Sit Wipers 20 Butterfly Sit-Ups
G
Thundr Broga
1 x 5:00
Prep
A
Shoulder Pre-Hab #3
3 Rounds Through of... -Reach roll Lift 5 reps each arm -Single Arm DB High Pull with a 2 second negative 10 reps each arm -30 Second Bar Hang
B1
Chest Supported Row
4 x 20
B2
Face down V-Raise
4 x 15
C
DB Bent Over Row
15, 12, 10, 8, 55
D
Cliffhanger Pull-Up
3 x 10
E
DB Pull Over
3 x 20
Optional Core Work
F
Core Circuit 18
BANDED SIDE BRIDGES 50 per side
G
Thundr Broga
1 x 5:00
Prep
A
Shoulder Pre-Hab #3
3 Rounds Through of... -Reach roll Lift 5 reps each arm -Single Arm DB High Pull with a 2 second negative 10 reps each arm -30 Second Bar Hang
B
Standing DB Shoulder Press
C1
Standing DB Shrug
3 x 15
C2
DB Side Delt Raise
3 x 20
D
Plate Front Raise Bus Driver
3 x 15
E
Bent Over Reverse Fly
4 x 12
Optional Core Work
F
Core Circuit 19
Low Plank Oblique Tucks 3 x 30 Alternating Reps Notes: Rest 90 seconds between sets.
G
Thundr Broga
1 x 5:00
Prep
A
General Flow
General Flow 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse --Go To Plank-- 3 Rounds each side: Lunge Outside Hand Twist to Sky Elbow to Floor Push-Up x 2 1:00 - 2:00 Run/Row/Bike/Jump Rope
B
Tabata Mashup: Squatting KB Curls/Ring Skull Crusher
C
Weighted Bench Dip
20, 12, 10, 10
D
DB Cheat Curl
10, 10, 10, 8
E
DB JM Press
4 x 20
F
Single Arm Bicep Burnout
Optional Core Work
G
Core Circuit 20
For time: 50 Strict Toes to Bar
H
Thundr Broga
1 x 5:00
Recovery
A
Lower Regen D
Lower Regen D Walk for 10:00 at a moderate incline. Upper/Lower 5 sets of... 15 Seated Leg Extension (Light) 15 Seated Leg Curl (Light) 10 Left Banded Step-Ups 10 Right Banded Step-Ups --Rest 1:00 between sets-- 3 sets of... 30 Russian Kettlebell Swings (Light) 30 Jumping Air Squats
Recovery
A
Upper Regen D
Upper Regen D 5 sets of... UPPER/LOWER 10 Strict Press (Light/Moderate) 50ft Double KB Overhead Walk (Light) --Rest 1:00 between sets-- 3 sets of... 15 Calorie Row 20 Banded Push-Ups or 15- 1 arm push ups --Rest 1:00 between sets-- 3 sets of... 15 DB Hang Power Cleans 50/35 15 Bar Dips/ Box Dips --Rest 1:00 between sets--
Don't let the word "Dumbbell" fool you. This program will make you Bring the THUNDR even with limited equipment. Combine with our Elite Muscle Anarchy program as an option when you are on the move or find yourself with limited equiment to use.
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Dumbbell Anarchy
Dumbbell Anarchy
Dumbbell Anarchy
