Introduction
To compensate for the weight limitations of dumbbells, we will employ various strategies. Increasing repetitions, adding sets, slowing down the tempo, reducing rest times, and emphasizing improvement in form, control, and range of motion will be key.
You will find two full-body workouts to alternate between. Here is an example training plan:
- Workout A
- Workout B
- Rest Day
- Workout A
- Rest Day
- Workout B
Workout A
- Floor Dumbbell Press
4 x 12 reps
Rest : 1’30
Tempo : 3010
- 3-Point Dumbbell Row
4 x 12 reps
Rest : 1’30
Tempo : 1030
- Military Dumbbell Press
4 x 12 reps
Rest : 1’30
Tempo : 3010
- Goblet Squat
4 x 12 reps
Rest : 1’30
Tempo : 3010
- Dumbbell RDL
4 x 12 reps
Rest : 1’30
Tempo : 3010
- Dumbbell Curl
4 x 12 reps
Rest : 1’30
Tempo : 1030
Preset :
Scan the QR code for your session using your Timer Athletid app and give it your all to push beyond your comfort zone!
To be scanned exclusively using the dedicated feature within the application.
Workout B
- Bridge Dumbbell Press
4 x 12 reps
Rest : 1’30
Tempo : 3010
- Bent-Over Dumbbell Row
4 x 12 reps
Rest : 1’30
Tempo : 3010
- Arnold Press
4 x 12 reps
Rest : 1’30
Tempo : 3010
- Rear-Foot Elevated Split Squat
4 x 12 reps
Rest : 1’30
Tempo : 3010
- Sumo Dumbbell RDL
4 x 12 reps
Rest : 1’30
Tempo : 3010
- Dumbbell Skull Crusher
4 x 12 reps
Rest : 1’30
Tempo : 3010
Preset :
Scan the QR code for your session using your Timer Athletid app and give it your all to push beyond your comfort zone!
To be scanned exclusively using the dedicated feature within the application.
Feel free to include abs/core circuits at the end of your workouts, which you can find in the « workout » section of our website.
