F&F Dumbbells Only: Training by Sean Cohen in TrainHeroic

Fit300

Coach
Sean Cohen

Only have access to dumbbells?

No worries, we have the perfect program for you.

Simple and easy to follow, with video instructions for each exercise. 

Sets and reps are easily displayed all you have to do is show up and put in the effort.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbells 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push Pre-work

Circuit

A

3 Rounds 8x Cuban Press 10x Dumbbell Fly 12x OH Tricep Extention

B

DB Bench Press

15, 12, 8, 8

C1

Incline DB Fly

15, 12, 8, 8

C2

Incline DB Bench Press

15, 12, 8, 8

D1

Crush Press

15, 12, 8

D2

DB Chest Fly

15, 12, 8

D3

Decline Pushup

15, 12, 8

E

DB Tricep Extension

15, 12, 8, 8

F1

DB Overhead Tricep Extension

15, 12, 8, 8

F2

Diamond Push-Up

15, 12, 8, 8

G

Push-Up

Monday
Legs Pre-Work

Circuit

A

3 Rounds of; 5x Wall Squats 10x Goblet Squats 15x Air Squats

B

Weighted Lunges

12, 10, 8

C

DB Squat

15, 12, 8, 8, 12, 15

D

Goblet Squat

5 x 5

E

Bulgarian Split Squat

15, 12, 8, 8, 12, 15

F

DB Deadlift

15, 12, 8, 8

Circuit

G

EMOM (every minute on the minute) for 10 min Minute 1: Calf Raise 20x Minute 2: Ab Crunch 20x Should be 5 rounds of each exercise

Tuesday
Pull Pre-work

Circuit

A

3 Rounds of 10x DB Row 15x DB Pull-over 10x Rear Delt Fly

B

DB Deadlift

15, 12, 8, 8

C1

DB Pullover

15, 12, 8, 8

C2

Pull-Up

3 x 10

D

1-Arm DB Row

15, 12, 8

E1

DB Bicep Curls

15, 12, 8

E2

Rear Delt Flyes

12, 10, 8

F1

Bent Over DB Row

3 x 12

F2

Hammer Curl

3 x 12

Chin-ups

G

Max Chin-ups in 5 min

Wednesday
Rest Day
Thursday
Shoulders Pre-Work

Circuit

A

5 Rounds of 10x Overhead Press 12x Lateral Raise Should be light and able to complete all reps without rest

B

DB Shoulder Press

15, 12, 8, 8

C

D1

DB Lateral Raise

15, 12, 8, 8

D2

Barbell Upright Row

3 x 12

E1

DB Front Raise

15, 12, 8

E2

Rear Delt Flyes

15, 12, 8

F

DB Shrug

10 x 5

Friday
Tempo Push Pre-work

A1

DB Bench Press

15, 12, 8

A2

Sit-up

@ 30

B1

Incline DB Bench Press

15, 12, 8

B2

Bicycle Sit-Ups

C1

Incline DB Fly

15, 12, 8

C2

Plank

3 x 30

D1

Skull Crushers

15, 12, 8

D2

Bench Dips

15, 12, 8

E1

DB Overhead Tricep Extension

15, 12, 8

E2

KB Russian Twist

3 x 10

Saturday
Rest Day
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F&F Dumbbells Only
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F&F Dumbbells Only
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F&F Dumbbells Only
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F&F Dumbbells Only