5/3 - 5/9 DUMBBELL Workouts

5/3 - 5/9 DUMBBELL Workouts

5/3: CHEST (same as chest took out #1) 

1. TS* Floor Glute Bridge Key Press / Floor Flys (pinkys together) / DB Upright Row

  •  4 x 10/8/6/6
  •  4 x 8-10
  •  4 x 8-10

2. SS* DB Incline Press / Reverse Incline Alternating Front and Lateral Raise

  •  4 x 10/8/6/6
  •  4 x 8-10

3. SS* Standing Strict Shoulder Press DROPSET / Standing or Seated  Low to High DB Underhand Front Raise

  •  4 x 6 DROP 10
  •  4 x 12/10/8/8

4. SS* DB Flat Bench Press / Seated DB Bentover Rear Fly / Seated DB Bentover Wide Row

  •  4 x 12/10/8/6
  •  4 x 10-12
  •  4 x 8-10

NOTE: For Low Incline just put the bench up a couple notches from the bottom.  You should be halfway in-between flat and a normal incline.

5/4: BACK

1. Resistance Band Straight Arm Pulldown / Resistance Band Rear Delt Pull Aparts

  • 4 x 12-15 (2 sec hold on each rep)
  • 4 x 12-15 (2 sec hold on each rep)

2. SS* Bent-over Row / DB Upright Row

  • 4 x 10-12
  • 4 x 10-12

NOTE: Elbows tucked, pull towards your hips for the bent over rows.

3. Wide Grip Pull-up (any variation)

  • 4  x fail

NOTE: Any variation of a wide grip pull-up, you can use pull up bar, TRX V-sit pullups, Inverted Row…etc

4. DB Pullover

  •  4 x 12

5. SS* Reverse Incline DB Wide Row / Incline DB reverse Fly

  •   4 x 10-12
  •   4 x 10-12

NOTE: Wide Row, elbow are wide, pull high up towards your collar bone


5/5: LEGS (#4 and #5 are same as gym)

1. DB Lunge Lunge Squat 

  •  4 x 10

NOTE: 1 rep equals: right lunge, left lunge, squat….

2. Alternating DB or KB  Sumo Squat  into DB Goblet Squat

  •  4 x 12 (1 rep is sumo + goblet)

NOTE: Sumo squat dumbbell or Kettlebell touches the ground. as you come up, flip the dumbbell or kettle up under your chin, then do a goblet squat.  When you get to the top drop it back down to touch the ground for the sumo…..etc

3. SS* DB Single Leg Deadlift / Single Leg Step Up (No Push OFF)

  •  3 x 12-15
  •  3 x 12-15

NOTE: Step up on a bench or chair.  Main way not to have any push off is to have the top of your foot on the ground.  If you're on your toe, no matter how hard you try you will prob push off a little. Keep the top of your foot flat on the ground.

4. SS* Close Stance Landmine Goblet Squat / Landmine Sumo Bottom Partial Squats /  Plyo Wide to Narrow Jump Squats 

  •  4 x 10-12
  • 4 x 15-20
  • 4 x 10 (1 rep = one wide one narrow)

NOTE: For the DB Front Squat I like to have the dumbbell’s vertical and resting on my shoulders. Plyo Wide to Narrow squats, keep these quick, you arent jumping high just wide/sumo then jump so your feet are close together. 

5. SS* DB Weighted Bulgarian Squat / Jumping Bulgarian Squat (bodyweight)

  •  3 x 10-12
  •  3 x 10-12

NOTE: Im gonna leave it up to you for the DB Bulgarian Split Squat how you want to hold the dumbbells.  You could use two and put one dumbbell in each hand which will help with balance.  You can use two on top of your shoulders. You could use a single dumbbell and keep in the same side hand as leg that is working which will isolate the outer sweep of the quad and its a little easier to balance.  OR you could do opposite hand which will work a little core stability.

 

5/6: DELTS (same as gym)

Im writing this a little differently because these are big Giant sets.  So 1A, 1B, 1C is done in a big circuit.  No rest between the exercises.  Rest after you finish all of them. The reps will be after each exercise. If you watch the full video, there is a huge cable set that I did not include in this.  This I want you to go hard and as heavy as you can, and you should be able to get through this workout in roughly 45 minutes!!!!

Warmup: 3 x 10 each

  • band up and overs
  • reverse band pull-apart
  • band lateral and front raises.

4 Sets: 

  • 1A. TRX Y Raise  - 8-10
  • 1B. TRX T Raise or Reverse Fly   - 8-10
  • 1C. TRX W Raise (elbows wide) -  8-10
  • 1D. TRX Inverted Row - 8-10

NOTE: If you do not have a TRX Yu can do the Y, T, and W Raises with dumbbells. And the Inverted Row can either be done with a barbell or you could do DB Wide Rows instead of inverted bodyweight rows.

4 Sets:

  • 2A. Lateral Raise DROPSET - 10 DROP 10
  • 2B. Manual Resistance Laterals OR Resistance Band Laterals - FAIL
  • 2C. DB Upright Row - 10-12

NOTE: If training with a partner you could try the manual resistance lateral raise.  WATCH the video to see how they are done.  Your partner will give you pressure on the way up and down and you need to fight against it both ways.  If you do not have a training partner just do the resistance band lateral raises until failure

4 Sets:

  • 3A. DB Standing Strict Shoulder Press - 5-6
  • 3B. DB Standing Arnold Press- 8-10
  • 3C. DB Bent Arm Front Raise - 10-12
  • 3D. DB Upright Row - 10-12

NOTE: You are going heavy for the DB Standing Strict Press, do 5-6 strict and if you can rep out a couple more using your legs add in a couple Push Presses.  Then you will drop the weight for the Standing Arnold Presses.

 

5/7: ARMS/ABS (Same as Gym except dented #4 here)

1. SS* Close Grip Push-Up / Underhand Pull-ups

  •  4 x 10-12
  •  4 x 10-12

NOTE: Close grip push-up keep elbows close to your body, don't let them go wide

2. SS* Incline EZ Bar or DB Spider Curl / Incline EZ Bar or DB Skull Crusher

  •  4 x 6-8
  •  4 x 8-10

NOTE: Tricep extension, keep arms slightly back.  You don't want to have arms straight up and down with the weight, angle them back behind yo so you always have tension.

3. SS* DB Close Grip Hex Press / ISO Hold DB Curl

  •  4 x 6-8
  •  4 x 8-10

NOTE: Alternating DB Curls, one arm stays in a FLEXED Hold. Start with arms up in a curl, one goes down and comes back up, then switch. 8-10 with each arm.

4. ABS: 3 Rounds 

  •  30 sec Sprinter Sit-Ups
  •  30 sec Side Plank Elbow to Knee (each side)
  •  30 sec Elevated Mountain Climbers
  •  60 sec Plank

NOTE: if you have a resistance band, you can add it too your movements.   

  

5/8: LEGS

1. GS* BOOTY BLASTER CIRCUIT: 3 Rounds

  • Banded Lateral Shuffle + Squats (20 steps/ 20 squats)
  • Banded Frog Reverse Hyper (12-15 reps)
  • Banded Calm Shell (12-15 each side)
  • Banded Kneeling Donkey Kicks (12-15 each side)

 NOTE: The Lateral Shuffle Steps you are breaking it up in 5’s.  In total you will be doing 10 to the left and 10 to the right totaling 20 and 20 squats. Glute Bridge Abduction, you sty in a glute bridge and just do the abductions.

2. SS* DB Sumo Deads / Pulsing Sumo Jumping Squats

  •  4 x 12-15
  •  4 x 20

NOTE: If you don't have a heavy enough single dumbbell, use two dumbbells for the sumo dead. If you can, elevate yourself up for greater range of motion. For the Pulsing Sumo Jumping Squats, you are staying in a low sumo squat and just jumping slightly up and down while staying in that low stance sumo squat.

2. TS* DB Jump Squat (DB at sides)/ DB Front Squat (DB on shoulders) / Weighted Wall-sit 

  •  4 x 10
  •  4 x 12
  •  4 x 60 sec

NOTES: Wall-sits start with weight in your hand, then drop the weight if you need to until you get 60 seconds.

3. SS* DB Stiff Leg Deads / DB Lying Leg Curl (OR Stability Ball Leg Curls)

  •  4 x 12-15
  •  4 x 12-15

4. Deficit (working leg is elevated) Curtsy Lunge

  •  4 x 12 each leg

 

5/9 HIIT WORKOUT OR REST DAY (same as Gym)

4 Min HIIT: 20sec ON 10sec OFF

  •  Max effort Assault Bike (or treadmill sprints at 6-8% incline)
  •  High Plank to Extended Plank

NOTE: You are going non-stop for 4 mins straight. First 20 sec is Assault Bike, then 10 sec off, basically to get ready for the next 20 seconds which is High Plank to Extended Plank.  Then off for 10 then back to Assault bike. Its only 20 seconds so you are doing as many as you can do!

AMRAP 16 MIN

  •  8 barbell or DB Push Press 
  •  8 barbell or DB Power Squat Clean
  •  8 barbell or DB Sumo High Pulls

NOTE: I use the same weight for everything. Around 35’s if using dumbbells, and 65-75 for a barbell.

Core Circuit: 3 Rounds x 30 sec each

  •  Hollow Body Reverse Curl
  •  V-Ups
  •  Sprinter Sit-Up