Dumbbells only with Bench 2.0
Gainzville
Limited equipment, Unlimited gainz.
Unlock your muscle-building journey with this 8-week Dumbbells+Bench Program!
No fancy gym equipment needed – just grab a pair of dumbbells and Bench, and let the gains begin!
Simple, effective, and perfect for anyone ready to grow some muscles!
A
Cardio
1 x 30:00
A
Neutral Grip Bench Press
3 x 10
B
Incline Flys
3 x 12
C
Chest Supported Dumbbell Rows
3 x 10
D
Pullovers
3 x 10
E
Seated Lateral Raises
3 x 12
F
Incline Curls
3 x 10
G
Seated overhead extension
3 x 12
A
DB Front Squats
3 x 10
B
Bulgarian Split Squat
3 x 10
C
DB RDLs
3 x 10
D
Hip Thrusts
3 x 12
E
Single leg calve raises
3 x 15
F
DB Crunch
3 x 15
A
Cardio
1 x 30:00
A
Seated Shoulder Press
3 x 10
B
DB Flat Chest Press
3 x 10
C
1-Arm DB Row
3 x 10
D
Db Upright Rows
3 x 12
E
Rear delt flys
3 x 15
F
DB JM Press
3 x 10
G
Preacher curl
3 x 12
A
Dumbbell Squats
3 x 10
B
DB Split Squats
3 x 10
C
DB Sumo Deadlift
3 x 10
D
Db Step-ups
3 x 10
E
Seated Db Calve raises
3 x 15
F
Double crunch
3 x 15
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 with Bench 2.0
