7/12-7/18 DUMBBELL ONLY Workouts

7/12-7/18 DUMBBELL ONLY Workouts

7/12: CHELTS

1. Archer Push-up (alternating right to left)

  •  3 x failure

NOTE: Rest 90 secs in-between

2. SS* Incline DB Rotational Press / Reverse Incline Plate Raise

  •  4 x 12/10/8/6
  •  4 x 10-12

NOTE: The incline rotational press, you will be internally rotating as you press up and then externally as you come down.  So you will start in your overhand (palms face away) grip, at full extension you will end up in a reverse (palms face you) grip and pinky together. 

3. SS* Flat Bench Fly Press / Seated Lateral Raise

  •  4 x 12/10/8/6
  •  4 x 10-12

NOTE: Accidentally pressing flyes is most common among trainees who go too heavy on their dumbbell flyes and have never learned how to do the single-joint move correctly. However, if you can successfully do single-joint cable and dumbbell flyes, you can do a hybrid move by going heavier than normal on your flyes and doing a half press/half fly.

The elbows aren't exactly locked in a slightly bent position—there's some opening and closing, but not to the degree you see with a chest-pressing motion. The rationale here is to utilize movements that work the pecs from new angles for better overall chest development by combining characteristics of both a compound and isolation movement..

4. SS* DB Trap Press / Reverse Incline DB Front Y Raise

  •  4 x 12/10/8/6
  •  4 x 8-10

5. TS* DB Reverse FlyDecline DB Press / Decline Push-up (feet on bench) /

  •  4 x 10-12
  •  4 x 10-12
  • 4 x fail

NOTE: decline bench, i am just using a flat bench and then just elevating one side of it so that head is lower than legs.


7/13: BACK

1. SS* Barbell Bent Over Rows / Inverted Pull-Ups

  •  5 x 12/10/8/6/6 drop fail
  •  5 x Fail 

NOTE: using the bar on the rack, place feet on bench, pull chest to bar

2. SS* Reverse Incline W Raise / Reverse Incline Rear Fly / Reverse Incline High Wide Row

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

NOTE: Im using the same weight for everything.

3. SS* Wide Grip Pull-up / Close Underhand Pull-up

  •  4 x 10-12
  •  4 x 8-10

NOTE: when doing the standing pulldown, I put my leg up on the lat pulldown seat, lean back and pull towards chest.

4. Resistance Band Single Arm Seated Row

  •  4 x 12/10/8/8

NOTE: Im using a heavy resistance bands and tie around a poll, sit on the ground and then focus on really pulling back and squeezing hard with your lats.

5. SS* DB Pull Over / DB Upright Row

  •  4 x 15/12/10/10
  •  4 x 8-10 

 

 

7/14: LEGS (QUAD focus)

1. Back Squat

  •   5 x 10/8/6/4/4 drop 10

2. SS* DB Front Squat (heels elevated) / DB Sumo Pulsing Squat  (elevated for more ROM)

  •  4 x 10-12
  •  4 x 30 sec (or 15-20 pulses)

NOTE: Pulsing Squats for 30 seconds straight.  Pulsing you are not doing full reps, just 3/4 reps to keep the burn.

3. SS* Landmine Reverse Lunge / Bodyweight Jumping Bulgarian Squat

  •  4 x 10-12
  •  4 x 20 sec (or 12-15 reps)

NOTE: You are gonna do both exercises staying on the same leg before switch.  So do the weighted Bulgarian Squats holding dumbbells in your hands, keeping an upright torso postion to target quads.  Do 10-12 reps, then drop the weight and go right into jumping bulgarians for 20 secs or 12-15 reps

4. SS* 3-2-1-0 Tempo Sissy Squat / Dumbbell Squat (heels elevated)

  •  4 x  8-10
  •  4 x 12/10/8/8

NOTE: 3-2-1-0 Tempo sissy squat means: 3 second eccentric (lowering), 2 second hold at the top,  and a 1 second concentric (extension).  Just really slowing the reps down to make them count.  Im having you start with this so when you get to the dumbbell squats, you wont need to load too much weight.  Pre-exhaust those quads.

 

 

7/15: DELTS

1.  SS* Standing Cable Rope Y Raise / Cable Rope Upright Row / High Cable Rope Facepull

  •  4 x 8-10
  •  4 x 8-10
  •  4 x 8-10

2. DB Lateral Raise 

NOTE: Jose 45’s, you are doing 15 pulsing at the top, 15 pulsing at the bottom, 5 regular reps, 5 HOLD for a 2 count, then 5 regular.  This is just like 21’s but more reps :) So go very very light.  Maybe even just use a resistance band for those. Then 3 double drop sets at the end using full range of motion.

3. SS* DB Strict Press (seated or standing) / DB Push Press / Single DB Jammer

  •  4 x 10/8/6/6
  •  4 x fail
  •  4 x fail

NOTE: Whatever weight you use for the DB Strict Press, you use for the Push Press and go to failure.  Then drop one of the dumbbells and go to failure on the DB Jammer Shoulder Press

4. SS* Barbell Pendlay Row / Barbell Hang Clean & Press

  •   4 x 8-10
  •   4 x 8-10

NOTE: depending on your strength you might be able to use the same weight for both of these.  You can change the reps accordingly.  As long as you are getting at least 6 reps, that is good. You can also do dumbbells for either or both of these exercises.

5. SS* Seated Strict DB Lateral Raise / Seated Bent Over Rear Delt Fly

  •   4 x 10-12
  •   4 x 10-12

 

 

7/16: ARMS/ABS

1. SS* Single Arm Preacher Curl (using incline bench) / Single Arm Tricep Kickback (palm face forward)

  •  3 x 10-12 each arm
  •  3 x 10-12 each arm

 

2. SS* Seated 1.5 rep Dumbbell Wide Curls / Seated Dumbbell Overhead Tricep Extension

  •  4 x 10/8/6/6
  •  4 x 12/10/8/8

NOTE: For the 1.5 rep curls, go up for a full rep, come all the way down, come up half way, back down = 1 rep.  Wide means elbow is at your side and arms come away from the body.

3. SS* DB Close Grip (Hex) Press / DB Alternating Crossbody Curls

  •  4 x 12/10/8/8
  •  4 x 8-10 (each arm)

NOTE: The video shows the cross body curls on a cable you can do these with a DB or a cable.  The purpose is you are curling up across your chest, with your pinky closest to your body.

4. SS* Close Grip Push-Up / Underhand Pull-Up

  •  4 x 10-12 or fail
  •  4 x 10-12 or fail

NOTE: on push-up keep elbows close to your body and back, don't let them go wide.

5. ABS : 3 rounds x 45 sec each

 

7/17: LEGS (Glute/Ham Focus)

1. GS* BOOTY BLASTER CIRCUIT: 3 Rounds

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* 1.5 Rep Sumo Squat (elevated) / Stability Ball Leg Curls

  •  4 x 12/10/8/6 drop 10 regular reps

NOTE: 1.5 reps means you come all the ay down, come up half way, back down, then all the way up. Drop set on last set and just do 10 regular reps.

3. SS* Curtsy Step Up / Skier Jumps

  •   3 x 10-12 each leg
  •   3 x 20-30 

4. SS* Barbell Sumo Deadlifts / DB Hip Thrust

  •    4 x 12/10/8/6
  •    4 x 10-12

NOTE: Since we are pre-exhausting with sumo deads, just use a dumbbell for the hip thrust.  place the dumbbell on top of your hips.  Squeeze and hold each rep for a good 1-2 second count.

5. SS* Hip Banded DB RDL’s (3 sec eccentric)  / Frog Reverse Hypers

  •  4 x 10-12 (3 sec down, 1 sec up, hold and squeeze)
  •  4 x 12-15

 

 

7/18: FULL BODY HIIT

4 Min HIIT: 20sec ON 10sec OFF

NOTE: You are going non-stop for 4 mins straight. First 20 sec is Spiderman Push-up, then 10 sec off, basically to get ready for the next 20 seconds which is Squat Jump.  Then off for 10 then back to push-ups. Its only 20 seconds so you are doing as many as you can do!

AMRAP 16 MIN

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

Core Circuit #1: 3 Rounds x 30 sec each