Dumbbells Only No Bench
Gainzville
BodybuildingLimited equipment, Unlimited gainz.
Unlock your muscle-building journey with this 8-week Dumbbells-Only Program!
No fancy gym equipment needed – just grab a pair of dumbbells and let the gains begin!
Whether you're a fitness rookie or a seasoned pro, this easy-to-follow plan is your ticket to pack on muscle.
Simple, effective, and perfect for anyone ready to grow some muscles!
A
DB Floor Press
3 x 10
B
DB Hip Bridge Press
3 x 10
C
DB Reverse Grip Floor Press
3 x 10
D
DB Floor Flys
3 x 10
E
DB Hammer Curls
3 x 10
F
DB Incline Wall Curls
3 x 10
G
Arnold DB Concentration Curl
3 x 10
A
Db Rows
3 x 10
B
Db Upright Rows
3 x 10
C
DB Pullover
3 x 10
D
DB Meadows Row
3 x 10
E
DB Standing Curls
3 x 15
F
DB Wrist Extension
3 x 15
G
DB Farmer's Carry
3 x 0:15
A
Cardio
1 x 30:00
A
DB Goblet Squats
3 x 10
B
DB RDLs
3 x 10
C
DB Split Squats
3 x 10
D
DB Cossack Squats
3 x 10
E
DB Hip Thrust
3 x 10
F
DB Standing Calve Raises
3 x 15
G
DB Sit-Ups
3 x 15
H
DB Hollow Hold
3 x 0:15
A
DB Shoulder Press
3 x 10
B
DB Lateral Raises
3 x 10
C
Bent Over Rear Delt Fly
3 x 10
D
DB Front Raises
3 x 10
E
DB Overhead Extension
3 x 10
F
DB Rollbacks
3 x 10
G
DB Kickbacks
3 x 10
A
Cardio
1 x 30:00
Big Joe Gk
Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.
Do not let your limit in equipment stop you from making unlimited gainz! Click below to get started!
Get Dumbbells Only No Bench
