Dumbbell
Domination
Nothin’ But Dumbbells.
Lose Fat, Build Muscle, Generate
Real World Power
By Eric Bach, BS, CSCS
Introduction
The Dumbbell Domination Workout is designed with one thing
in mind: brutal simplicity. While fancy training methods might sound
intriguing real results come from the ruthless execution of the basics and
programming designed to strategically overload your body to drive
progress.
AKA, a smart plan is needed to get you jacked.
If you have a home gym, are traveling often, or simply want to use
dumbbells to reduce joint stress and “feeling beat-up” like many do after
heavy barbell training then this nine week program is the perfect change of
pace to make pain-free gains in size and strength.
Why Dumbbells? What are the benefits?
Before your blood boils and you send threats via Twitter, I do value, love,
and dream about barbells. Kidding about the dreaming. Sort of. After all,
barbells allow you to lift the heaviest weight, and build more strength and
mass.
Still, dumbbells are superior in some situations. Here are two reasons.
1)Dumbbells require additional balance and proprioception
compared to barbells.
The increased demand to stabilize individual weights in each hand forces
greater muscular recruitment. These stability requirements require intense
focus to maintain joint and body position during exercise.
Between greater muscle unit recruitment and stability demands, you’ll reap
a few big rewards:
▪ Dumbbells create a higher demand for stability, potentially
improving your joint stability during exercises to prevent injury and
improve athletic performance.
▪ Greater muscle unit recruitment means you’ll hit more muscle fibers
during your exercises. This increases the potential for muscle growth
and strength.
▪ All else (such as total weight) being equal, dumbbells have a higher
metabolic demand due to increased muscle unit recruitment. This
means you’ll burn relatively more body fat.
Dumbbells allow greater training flexibility and exercise
variety.
LET’S BE HONEST HERE:
The big barbell exercises are awesome, but doing the same thing over and
over again is the perfect recipe to kick your motivation and long term
progress straight in the face.
Getting some exercise variation keeps you mentally and physically fresh,
stimulates new neural pathways, and activates more muscle than simply
training with barbells alone.
Instead of getting bored silly with your routine and just going through the
motions, dumbbell exercises will provide a change of pace for greater focus
and intensity.
Key Principles Of The Program
Focus on Quality Work Over Quantity of Work
Tracking weight, setting personal records, and adding weight to the bar are
essential to building strength and muscle. Still, we forget the basics, like the
quality of each rep.
Your goals dictate the number of reps, the speed, and the weight on the bar,
but your focus should never change. Hone in on the best technical mastery
of each rep, rather than each set. Would you rather have five pounds of
microwave pizza or three pounds of authentic pizza made by an Italian
chef?
Quality is more important than quantity, in pizza and lifting.
Try to mentally break your sets of 5 reps into 5 sets of 1 rep. It's much easier
to focus on rep execution when you only need 1 rep. In other words, focus
on each individual rep, independent of the set. By focusing on the rep
execution you become more in-tune with technique, recruit more muscle,
reduce injuries, and get more plates on the bar.
Many lifters pick workout plans that exceed their capabilities for consistent
training and wind up with unbalanced programs. Choosing a five-day-per-
week body-part split might be perfect, but missing a day or two every week
throws the entire program out of whack.
You might end up with nine or ten days between leg workouts for example.
Not optimal. When this happens, we leave huge performance gaps that
cause plateaus down the road, imbalances that lead to injury, and shoddy
training overall.
Your workout plan must match your ability to consistently complete full
training cycles. That's why total-body training splits are a good idea for
many people. Even if you miss a day, you're still hitting major muscle
groups and movements two or three days per week.
Be Present. Stop Going Through the
Motions
Focus.
You can't approach the rack swiping for babes on Tinder and
simultaneously be engaged with your training. Ever notice how the men
and women training like caged animals (even when form sucks) have good
physiques and move a significant amount of weight? That's intensity and
determination at work.
Close your eyes, imagine yourself crushing the weight, and then do it. Don't
worry about tempo, number of sets, and what Tabata hip-thrusting routine
is best for you. Just focus on each rep, each set, and each workout with
intensity. Combine your knowledge and technique with intense focus and
you'll maximize your training. The babes can wait an hour.
Workouts Schedule
Monday: Upper Body Pull
Tuesday: Hard Conditioning
(Sprints, intervals, 15-20 minutes)
Wednesday: Upper Body Push
Thursday: OFF/Mobility
Friday: Lower Body (volume)
Saturday: Total Body
Sunday: Active Recovery: 30 minutes low intensity cardio, hiking, or
walking.
Warm Up
Warm-Ups: You’ll perform this same warm-up each day you train, no
exceptions.
Bike/Row/jog 6 minutes.
1a. Dynamic Pigeon Stretch 1x8/side
1b. Supine Glute Bridge 1x8
1c. Quadruped Bent Knee Extension 1x8/side
1d.Quadruped Fire Hydrant 1x8/side
1e.T-Rotation Push-Up 1x4/side
1f.Bodyweight Squat 1x8
1g.Sumo Squat to Stand 1x8
1h.Side Plank 1x30 seconds/side
1i. Front Plank on elbows 1x60 seconds
For questions and demonstrations, head here: Youtube Exercise Demos
Phase One
Week One
Monday Upper Body Pull
Warm-Up
1.Clap Push Up 3x8, rest 45 seconds
Notes: If unable, regular push-ups will suffice.
2. Dumbbell Pronated Grip One Arm Row 3x15, rest 30 seconds b/t arms
Notes: Overhand grip, flare the dumbbell out to your side.
3. Pronated Grip Pull Up 3x8, rest 2 minutes
Notes: Overhand grip. If needed, substitute with lat pulldown or Inverted
row.
4. 45 Degree Chest Supported Row 3x15,12,10, rest 45 seconds
5a. Dumbbell Farmers Walk 3x100 steps, rest 0
5b. Dumbbell Bent over lateral raises 3x15, rest 45 seconds
6. Dumbbell offset biceps curl 3x12,10,8 rest 45 seconds
Notes: Hold the dumbbell all the way to one side of the handle rather than
in the middle.
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 10 minutes.
Warm-Up
Wednesday
Warm-Up
1.Clap Push Up 3x8, rest 45 seconds
Notes: If unable, regular push-ups will suffice.
2. Dumbbell Incline Bench Press 3x12,10,8, rest 90 seconds
3a. Dumbbell Fly 3x10, rest 0 seconds
3b. Dumbbell 1.5 rep press 3x8, rest 90 seconds
Notes: Press halfway up, back down, then perform a full rep. This is one
completed rep. Drop your normal bench press by 10-20 pounds.
4a. Half Kneeling Single arm dumbbell press 3x12, rest 0 seconds
Notes: One knee down, one up. Squeeze your glutes to lock in a stable core
and press overhead.
4b. Side Plank with feet elevated 3x30 seconds/side, rest 60 seconds
5a. Dumbbell Skull Crusher 3x12, rest 30 seconds
5b. Push Up 3xFail, rest 60 seconds
Thursday
Warm-Up
Stretch, foam roll, and relax. You’ve earned it.
Friday
Warm-Up
1a. Single leg hip thrust 3x12, rest 30 seconds
1b. Forearm plank 3x45 seconds, rest 30 seconds
1c. Bodyweight squat 3x12, rest 30 seconds
2. Box Jump or squat jump 3x6, rest 60 seconds
3. Dumbbell Split Squat 3x12,10,8 Rest 45 seconds b/t legs
4. Dumbbell Romanian Deadlift (heavy) 3x8, rest 90 seconds
5. Dumbbell Goblet Squat 3x20, rest 60 seconds
6. Dumbbell Romanian Deadlift (light) 2x20, rest 60 seconds
Saturday
Warm-Up
1a. Push-Up 3x10, rest 0
1b. Squat 3x10, rest 0
1c. Reverse lunge 3x10/leg, rest 45 seconds
2. Dumbbell Clean, Squat, Press 2x10, rest 60 seconds
3a. Dumbbell Cross Body Hammer Curl 3x8/arm, rest 45 seconds
3b. Seated Dumbbell Triceps Extension 3x8, rest 45 seconds
4a. Seated Dumbbell Curl 3x12, rest 30 seconds
4b. Close Grip Push Up 3x10-15, rest 30 seconds
Sunday
Warm-Up
Week Two
Monday
Warm-Up
1.Clap Push Up 3x8, rest 45 seconds
Notes: If unable, regular push-ups will suffice.
2. Dumbbell Pronated Grip One Arm Row 4x12, rest 30 seconds b/t arms
Notes: Overhand grip, flare the dumbbell out to your side.
3. Pronated Grip Pull Up 3x8, rest 2 minutes
Notes: Overhand grip. If needed, substitute with lat pulldown or Inverted
row.
4. 45 Degree Chest Supported Row 3x15,12,10, rest 45 seconds
5a. Dumbbell Farmers Walk 3x100 steps, rest 0
5b. Dumbbell Bent over lateral raises 3x15, rest 45 seconds
6. Dumbbell offset biceps curl 3x5,12,10 rest 45 seconds
Notes: Hold the dumbbell all the way to one side of the handle rather than
in the middle.
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 10 minutes.
Wednesday
Warm-Up
1.Clap Push Up 3x8, rest 45 seconds
Notes: If unable, regular push-ups will suffice.
2. Dumbbell Incline Bench Press 3x12,10,8, rest 90 seconds
3a. Dumbbell Fly 3x10, rest 0 seconds
3b. Dumbbell 1.5 rep press 3x8, rest 90 seconds
Notes: Press halfway up, back down, then perform a full rep. This is one
completed rep. Drop your normal bench press by 10-20 pounds.
4a. Half Kneeling Single arm dumbbell press 4x12, rest 0 seconds
Notes: One knee down, one up. Squeeze your glutes to lock in a stable core
and press overhead.
4b. Side Plank with feet elevated 3x30 seconds/side, rest 60 seconds
5a. Dumbbell Skull Crusher 3x12, rest 30 seconds
5b. Push Up 3xFail, rest 60 seconds
Thursday
Warm-Up
Stretch, foam roll, and relax. You’ve earned it.
Friday
Warm-Up
1a. Single leg hip thrust 3x12, rest 30 seconds
1b. Forearm plank 3x45 seconds, rest 30 seconds
1c. Bodyweight squat 3x12, rest 30 seconds
2. Box Jump or squat jump 3x6, rest 60 seconds
3. Dumbbell Split Squat 3x12,10,8 Rest 45 seconds b/t legs
4. Dumbbell Romanian Deadlift (heavy) 3x8, rest 90 seconds
5. Dumbbell Goblet Squat 3x20, rest 60 seconds
6. Dumbbell Romanian Deadlift (light) 3x20, rest 60 seconds
Saturday
Warm-Up
1a. Push-Up 3x10, rest 0
1b. Squat 3x10, rest 0
1c. Reverse lunge 3x10/leg, rest 45 seconds
2. Dumbbell Clean, Squat, Press 2x12, rest 60 seconds
3a. Dumbbell Cross Body Hammer Curl 3x8/arm, rest 45 seconds
3b. Seated Dumbbell Triceps Extension 3x8, rest 45 seconds
4a. Seated Dumbbell Curl 3x12, rest 30 seconds
4b. Close Grip Push Up 3x10-15, rest 30 seconds
Week Three
Monday Warm-Up
1.Clap Push Up 3x8, rest 45 seconds
Notes: If unable, regular push-ups will suffice.
2. Dumbbell Pronated Grip One Arm Row 4x15, rest 30 seconds b/t arms
Notes: Overhand grip, flare the dumbbell out to your side.
3. Pronated Grip Pull Up 3x8, rest 2 minutes
Notes: Overhand grip. If needed, substitute with lat pulldown or Inverted
row.
4. 45 Degree Chest Supported Row 3x15,12,10, rest 45 seconds
5a. Dumbbell Farmers Walk 3x100 steps, rest 0
5b. Dumbbell Bent over lateral raises 4x15, rest 45 seconds
6. Dumbbell offset biceps curl 4x12,12,10,8 rest 45 seconds
Notes: Hold the dumbbell all the way to one side of the handle rather than
in the middle.
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 10 minutes.
Wednesday
Warm-Up
1.Clap Push Up 3x8, rest 45 seconds
Notes: If unable, regular push-ups will suffice.
2. Dumbbell Incline Bench Press 3x12,10,8, rest 90 seconds
3a. Dumbbell Fly 3x10, rest 0 seconds
3b. Dumbbell 1.5 rep press 3x8, rest 90 seconds
Notes: Press halfway up, back down, then perform a full rep. This is one
completed rep. Drop your normal bench press by 10-20 pounds.
4a. Half Kneeling Single arm dumbbell press 4x12, rest 0 seconds
Notes: One knee down, one up. Squeeze your glutes to lock in a stable core
and press overhead.
4b. Side Plank with feet elevated 4x30 seconds/side, rest 60 seconds
5a. Dumbbell Skull Crusher 3x15, rest 30 seconds
5b. Push Up 3xFail, rest 60 seconds
Thursday
Warm-Up
Stretch, foam roll, and relax. You’ve earned it.
Friday
Warm-Up
1a. Single leg hip thrust 3x12, rest 30 seconds
1b. Forearm plank 3x45 seconds, rest 30 seconds
1c. Bodyweight squat 3x12, rest 30 seconds
2. Box Jump or squat jump 3x6, rest 60 seconds
3. Dumbbell Split Squat 3x12,10,8 Rest 45 seconds b/t legs
4. Dumbbell Romanian Deadlift (heavy)4x8, rest 90 seconds
5. Dumbbell Goblet Squat 3x20, rest 60 seconds
6. Dumbbell Romanian Deadlift (light) 3x20, rest 60 seconds
Saturday
Warm-Up
1a. Push-Up 3x10, rest 0
1b. Squat 3x10, rest 0
1c. Reverse lunge 3x10/leg, rest 45 seconds
2. Dumbbell Clean, Squat, Press 2x15, rest 60 seconds
3a. Dumbbell Cross Body Hammer Cur4x8/arm, rest 45 seconds
3b. Seated Dumbbell Triceps Extension 4x8, rest 45 seconds
4a. Seated Dumbbell Curl 4x12, rest 30 seconds
4b. Close Grip Push Up 4x10-15, rest 30 seconds
Phase Two
Week One
Monday Warm-Up
1.Elbow Tap Push Up 3x8, rest 60 seconds
Notes:Feet wider than shoulders in push up position. Pick one hand up,
touch the opposite shoulder without rotation. Repeat on other side, then
perform a push up.
2. Dumbbell Rotating One Arm Row 3x12,10,8, rest 30 seconds b/t arms
Notes: Overhand grip to start, rotate as you row, finishing with an
underhand grip as the dumbbell is near your body.
3. Chin Up Pull Up 3x10,8,6, rest 2 minutes
Notes: Underhand grip. If needed, substitute with lat pulldown or
Inverted row.
4a. 45 Degree Chest Supported Row 3x15,12,10, rest 45 seconds
Notes :Overhand grip. Flare your elbows outward.
4b. Dumbbell Bent over lateral raises 4x15, rest 45 seconds
5 .Single arm dumbbell snatch 3x12, 10, 8/arm, rest 45 seconds
6. Dumbbell alternating biceps curl 4x8,10,12,15 rest 45 seconds
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 12 minutes.
Wednesday
Warm-Up
1. Spiderman Push Up, 3x6/side rest 45 seconds
Notes:Perform a push up while bringing your knee up and out to your
elbow.
2. Dumbbell Push Press w/4 second negative, 3x8, rest 90 seconds
Notes: Dip your hips, drive the weight up, and control the dumbbells down
for 4 seconds.
3. One arm dumbbell bench press 3x10, rest 45 b/t arms
4. Push Up x50 in as few sets as possible.
Note: If you can get 50 in one set, pause 2 seconds on the bottom of each
rep.
5a. Dumbbell lateral raise 4x8, rest 0
5b. Dumbbell bent over lateral raise 4x8, rest 0
5c. Dumbbell skull crusher 4x8, rest 0
5d. Seated Dumbbell biceps curl 4x8, rest 0
5e. Push Up 4x10, rest 90 seconds
Thursday
Warm-Up
Stretch, foam roll, and relax. You’ve earned it.
Friday
Warm-Up
1a. Half kneeling couch stretch 2x60 seconds, rest 0
Notes: Elevate the top of one foot on top of a bench while in a half kneeling
position. Sit tall and stretch your hip flexor and quad.
1b. Forearm plank 2x60 seconds, rest 0
1c. Bodyweight split squat 3x12, rest 30 seconds
2. Dumbbell squat jump 3x6, rest 60 seconds
3. Dumbbell Bulgarian Split Squat 4x8/leg, rest 45 b/t legs
4a. Bodyweight walking lunge 1x50 total, rest 2 minutes
4b. Dumbbell Romanian Deadlift (heavy)6x6, rest 60 seconds
5. Dumbbell 1.5 rep Goblet Squat with pulse 3x10, rest 60 seconds
Notes: Drop into a full squat, come halfway back up, down, then perform
a full rep.
6a. Bodyweight squat jump 3x10, rest 0
6b. Bodyweight squat 3x10, rest 0
6c. Bodyweight split squat 3x10/leg rest 0
6d. Split squat jump 3x10/leg, rest 45 seconds
Saturday
Warm-Up
1a. Dumbbell single arm overhead triceps extension 2x20, rest 45
1b. Dumbbell biceps curl 2x20, rest 45
2. Dumbbell Clean, Squat, Press 3x8, rest 60 seconds
3a.1- Dumbbell front squat 3x8/side, rest 0
notes: offset, holding to one side like the bottom of a shoulder press
3b. Dumbbell windmill 3x8/side, rest 0
3c. Side Plank 3x30 seconds, rest 60
4a. Dumbbell Squat Press 3x8, rest 0
4b.Dumbbell Bent Over Row 3x8, rest 0
4c. Dumbbell Goblet Squat 3x8, rest 0
4d. Mountain Climber 3x50 total, rest 45
Week Two
Monday Warm-Up
1.Elbow Tap Push Up 3x8, rest 60 seconds
Notes:Feet wider than shoulders in push up position. Pick one hand up,
touch the opposite shoulder without rotation. Repeat on other side, then
perform a push up.
2. Dumbbell Rotating One Arm Row 3x12,10,8, rest 30 seconds b/t arms
Notes: Overhand grip to start, rotate as you row, finishing with an
underhand grip as the dumbbell is near your body.
3. Chin Up Pull Up 3x10,8,6, rest 2 minutes
Notes: Underhand grip. If needed, substitute with lat pulldown or
Inverted row.
4a. 45 Degree Chest Supported Row 3x15,12,10, rest 45 seconds
Notes :Overhand grip. Flare your elbows outward.
4b. Dumbbell Bent over lateral raises 4x15, rest 45 seconds
5 .Single arm dumbbell snatch 3x12, 10, 8/arm, rest 45 seconds
6. Dumbbell alternating biceps curl 4x8,10,12,15 rest 45 seconds
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 12 minutes.
Wednesday
Warm-Up
1. Spiderman Push Up, 3x6/side rest 45 seconds
Notes:Perform a push up while bringing your knee up and out to your
elbow.
2. Dumbbell Push Press w/4 second negative, 3x8, rest 90 seconds
Notes: Dip your hips, drive the weight up, and control the dumbbells down
for 4 seconds.
3. One arm dumbbell bench press 3x10, rest 45 b/t arms
4. Push Up x50 in as few sets as possible.
Note: If you can get 50 in one set, pause 2 seconds on the bottom of each
rep.
5a. Dumbbell lateral raise 4x8, rest 0
5b. Dumbbell bent over lateral raise 4x8, rest 0
5c. Dumbbell skull crusher 4x8, rest 0
5d. Seated Dumbbell biceps curl 4x8, rest 0
5e. Push Up 4x10, rest 90 seconds
Thursday
Warm-Up
Stretch, foam roll, and relax. You’ve earned it.
Friday
Warm-Up
1a. Half kneeling couch stretch 2x60 seconds, rest 0
Notes: Elevate the top of one foot on top of a bench while in a half kneeling
position. Sit tall and stretch your hip flexor and quad.
1b. Forearm plank 2x60 seconds, rest 0
1c. Bodyweight split squat 3x12, rest 30 seconds
2. Dumbbell squat jump 3x6, rest 60 seconds
3. Dumbbell Bulgarian Split Squat 4x8/leg, rest 45 b/t legs
4a. Bodyweight walking lunge 1x50 total, rest 2 minutes
4b. Dumbbell Romanian Deadlift (heavy)6x6, rest 60 seconds
5. Dumbbell 1.5 rep Goblet Squat with pulse 3x10, rest 60 seconds
Notes: Drop into a full squat, come halfway back up, down, then perform
a full rep.
6a. Bodyweight squat jump 3x10, rest 0
6b. Bodyweight squat 3x10, rest 0
6c. Bodyweight split squat 3x10/leg rest 0
6d. Split squat jump 3x10/leg, rest 45 seconds
Saturday
Warm-Up
1a. Dumbbell single arm overhead triceps extension 2x20, rest 45
1b. Dumbbell biceps curl 2x20, rest 45
2. Dumbbell Clean, Squat, Press 3x8, rest 60 seconds
3a.1- Dumbbell front squat 3x8/side, rest 0
notes: offset, holding to one side like the bottom of a shoulder press
3b. Dumbbell windmill 3x8/side, rest 0
3c. Side Plank 3x30 seconds, rest 60
4a. Dumbbell Squat Press 3x8, rest 0
4b.Dumbbell Bent Over Row 3x8, rest 0
4c. Dumbbell Goblet Squat 3x8, rest 0
4d. Mountain Climber 3x50 total, rest 45
Week Three
Monday Warm-Up
1.Elbow Tap Push Up 3x8, rest 60 seconds
Notes:Feet wider than shoulders in push up position. Pick one hand up,
touch the opposite shoulder without rotation. Repeat on other side, then
perform a push up.
2. Dumbbell Rotating One Arm Row 3x12,10,8, rest 30 seconds b/t arms
Notes: Overhand grip to start, rotate as you row, finishing with an
underhand grip as the dumbbell is near your body.
3. Chin Up Pull Up 3x10,8,6, rest 2 minutes
Notes: Underhand grip. If needed, substitute with lat pulldown or
Inverted row.
4a. 45 Degree Chest Supported Row 3x15,12,10, rest 45 seconds
Notes :Overhand grip. Flare your elbows outward.
4b. Dumbbell Bent over lateral raises 4x15, rest 45 seconds
5 .Single arm dumbbell snatch 3x12, 10, 8/arm, rest 45 seconds
6. Dumbbell alternating biceps curl 4x8,10,12,15 rest 45 seconds
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 12 minutes.
Wednesday
Warm-Up
1. Spiderman Push Up, 3x6/side rest 45 seconds
Notes:Perform a push up while bringing your knee up and out to your
elbow.
2. Dumbbell Push Press w/4 second negative, 3x8, rest 90 seconds
Notes: Dip your hips, drive the weight up, and control the dumbbells down
for 4 seconds.
3. One arm dumbbell bench press 3x10, rest 45 b/t arms
4. Push Up x50 in as few sets as possible.
Note: If you can get 50 in one set, pause 2 seconds on the bottom of each
rep.
5a. Dumbbell lateral raise 4x8, rest 0
5b. Dumbbell bent over lateral raise 4x8, rest 0
5c. Dumbbell skull crusher 4x8, rest 0
5d. Seated Dumbbell biceps curl 4x8, rest 0
5e. Push Up 4x10, rest 90 seconds
Thursday
Warm-Up
Stretch, foam roll, and relax. You’ve earned it.
Friday
Warm-Up
1a. Half kneeling couch stretch 2x60 seconds, rest 0
Notes: Elevate the top of one foot on top of a bench while in a half kneeling
position. Sit tall and stretch your hip flexor and quad.
1b. Forearm plank 2x60 seconds, rest 0
1c. Bodyweight split squat 3x12, rest 30 seconds
2. Dumbbell squat jump 3x6, rest 60 seconds
3. Dumbbell Bulgarian Split Squat 4x8/leg, rest 45 b/t legs
4a. Bodyweight walking lunge 1x50 total, rest 2 minutes
4b. Dumbbell Romanian Deadlift (heavy)6x6, rest 60 seconds
5. Dumbbell 1.5 rep Goblet Squat with pulse 3x10, rest 60 seconds
Notes: Drop into a full squat, come halfway back up, down, then perform
a full rep.
Saturday
Warm-Up
1a. Dumbbell single arm overhead triceps extension 2x20, rest 45
1b. Dumbbell biceps curl 2x20, rest 45
2. Dumbbell Clean, Squat, Press 3x8, rest 60 seconds
3a.1- Dumbbell front squat 3x8/side, rest 0
notes: offset, holding to one side like the bottom of a shoulder press
3b. Dumbbell windmill 3x8/side, rest 0
3c. Side Plank 3x30 seconds, rest 60
4a. Dumbbell Squat Press 3x8, rest 0
4b.Dumbbell Bent Over Row 3x8, rest 0
4c. Dumbbell Goblet Squat 3x8, rest 0
4d. Mountain Climber 3x50 total, rest 45
Phase Three
Week One
Monday Warm-Up
1a. Clap Push Up 3x6, rest 45
Notes:Feet wider than shoulders in push up position. Pick one hand up,
touch the opposite shoulder without rotation. Repeat on other side, then
perform a push up.
1b. Push Up Plank 3x45 seconds, rest 45
2. Chin Up Pull Up 4x10,8,6,6 rest 2 minutes
Notes: Underhand grip. If needed, substitute with lat pulldown or
Inverted row.
3.Dumbbell split stance One Arm Row 4x8 rest 30 seconds b/t arms
Notes: Neutral grip, drive the elbow back towards the hip.
4. Dumbbell Split Squat 3x12/leg, rest 60 seconds
5a. 45 Degree Chest Supported Row 2x20, rest 45 seconds
Notes :Overhand grip. Flare your elbows outward.
5b. Dumbbell farmers walk 2x100, rest 45 seconds
6a. Dumbbell cross body hammer curl 3x12, 10, 8/arm, rest 45 seconds
6b. Dumbbell alternating biceps curl 4x8,10,12,15 rest 45 seconds
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 15 minutes.
Wednesday
Warm-Up
1. Dumbbell Single Arm Snatch 3x6, rest 45 seconds b/t arms
2. Dumbbell 45 degree one arm bench press 3x8,6,6 rest 60 seconds
3a. Single arm overhead press 3x8, rest 60 seconds
3b. Dumbbell RDL 3x10, rest 60 seconds
4. Neutral Grip dumbbell bench press 2x20, rest 60 seconds
5a. Push Up 4x10, rest 0
5b. Dumbbell Overhead triceps extension 4x12, rest 0
5c. Dumbbell skull crusher 4x12, rest 0
5d. Push Up 4x10, rest 90 seconds
Thursday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 15 minutes.
Saturday
Warm-Up
1. Dumbbell Clean, Squat, Press 3x8, rest 60 seconds
2. Dumbbell Romanian Deadlift 3x8, rest 60 seconds
3. Dumbbell Goblet Squat 3x12,10,8, rest 60 seconds
4. Dumbbell Bent Over Row 3x12,10,8, rest 60 seconds
5a. Dumbbell overhead press 3x15, rest 30 seconds
5b. Dumbbell biceps curl 3x15, rest 30 seconds
Week Two
Monday Warm-Up
1a. Clap Push Up 3x6, rest 45
Notes:Feet wider than shoulders in push up position. Pick one hand up,
touch the opposite shoulder without rotation. Repeat on other side, then
perform a push up.
1b. Push Up Plank 3x45 seconds, rest 45
2. Chin Up Pull Up 4x10,8,6,6 rest 2 minutes
Notes: Underhand grip. If needed, substitute with lat pulldown or
Inverted row.
3.Dumbbell split stance One Arm Row 4x8 rest 30 seconds b/t arms
Notes: Neutral grip, drive the elbow back towards the hip.
4. Dumbbell Split Squat 4x12/leg, rest 60 seconds
5a. 45 Degree Chest Supported Row 3x20, rest 45 seconds
Notes :Overhand grip. Flare your elbows outward.
5b. Dumbbell farmers walk 3x100, rest 45 seconds
6a. Dumbbell cross body hammer curl 3x12, 10, 8/arm, rest 45 seconds
6b. Dumbbell alternating biceps curl 4x8,10,12,15 rest 45 seconds
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 15 minutes.
Wednesday
Warm-Up
1. Dumbbell Single Arm Snatch 3x6, rest 45 seconds b/t arms
2. Dumbbell 45 degree one arm bench press 3x8,6,6 rest 60 seconds
3a. Single arm overhead press 4x8, rest 60 seconds
3b. Dumbbell RDL 4x10, rest 60 seconds
4. Neutral Grip dumbbell bench press 3x20, rest 60 seconds
5a. Push Up 4x10, rest 0
5b. Dumbbell Overhead triceps extension 4x12, rest 0
5c. Dumbbell skull crusher 4x12, rest 0
5d. Push Up 4x10, rest 90 seconds
Thursday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 15 minutes.
Saturday
Warm-Up
1. Dumbbell Clean, Squat, Press 3x8, rest 60 seconds
2. Dumbbell Romanian Deadlift 3x8, rest 60 seconds
3. Dumbbell Goblet Squat 3x12,10,8, rest 60 seconds
4. Dumbbell Bent Over Row 3x12,10,8, rest 60 seconds
5a. Dumbbell overhead press 3x15, rest 30 seconds
5b. Dumbbell biceps curl 3x15, rest 30 seconds
Week Three
Monday Warm-Up
1a. Clap Push Up 3x6, rest 45
Notes:Feet wider than shoulders in push up position. Pick one hand up,
touch the opposite shoulder without rotation. Repeat on other side, then
perform a push up.
1b. Push Up Plank 3x45 seconds, rest 45
2. Chin Up Pull Up 4x10,8,6,6 rest 2 minutes
Notes: Underhand grip. If needed, substitute with lat pulldown or
Inverted row.
3.Dumbbell split stance One Arm Row5x8 rest 30 seconds b/t arms
Notes: Neutral grip, drive the elbow back towards the hip.
4. Dumbbell Split Squat 5x12/leg, rest 60 seconds
5a. 45 Degree Chest Supported Row 3x20, rest 45 seconds
Notes :Overhand grip. Flare your elbows outward.
5b. Dumbbell farmers walk 3x100, rest 45 seconds
6a. Dumbbell cross body hammer curl 3x12, 10, 8/arm, rest 45 seconds
6b. Dumbbell alternating biceps curl 4x8,10,12,15 rest 45 seconds
Tuesday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 15 minutes.
Wednesday
Warm-Up
1. Dumbbell Single Arm Snatch 3x6, rest 45 seconds b/t arms
2. Dumbbell 45 degree one arm bench press 3x8,6,6 rest 60 seconds
3a. Single arm overhead press 4x8, rest 60 seconds
3b. Dumbbell Romanian Deadlift 4x12, rest 60 seconds
4. Neutral Grip dumbbell bench press3x20, rest 60 seconds
5a. Push Up 4x10, rest 0
5b. Dumbbell Overhead triceps extension 4x12, rest 0
5c. Dumbbell skull crusher 4x12, rest 0
5d. Push Up 4x10, rest 90 seconds
Thursday
Hard conditioning and intervals. Warm up, then sprint, bike, or row for 5
minutes. Then, do intervals with 30 seconds on, 30 seconds off for 10
rounds, or 15 minutes.
Saturday
Warm-Up
1. Dumbbell Clean, Squat, Press 4x8, rest 60 seconds
2. Dumbbell Romanian Deadlift 4x8, rest 60 seconds
3. Dumbbell Goblet Squat 4x12,12,10,8, rest 60 seconds
4. Dumbbell Bent Over Row 3x12,10,8, rest 60 seconds
5a. Dumbbell overhead press 3x15, rest 30 seconds
5b. Dumbbell biceps curl 3x15, rest 30 seconds
