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.
FeaturesCircuit
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
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
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
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
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
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