Whether you don’t have access to a barbell or just don’t enjoy using one, you can still get good sessions in with just dumbbells and an adjustable bench.
The workout plan will follow three resistance training sessions so if you only plan on working out three days per week, hop right in on Day 1. If you like to workout four days per week, that last day can be a conditioning day. We will put a template together for that day as well.
Let’s jump right in here:
Day 1: Full Body
1a.) Dumbbell Bench Press 4×6-8
1b.) Dual Dumbbell Squat 4×8-10
2a.) Dumbbell Chest Supported Row 3-4×8
2b.) Single Leg Hip Thrust 3-4×8-15ea
3a.) Prone Y-T Raises 3x20ea (:1 hold on each rep)
3b.) Farmers Walk 3×100′
For the upper body exercises (1a and 2a)–>
Week 1: Regular tempo
Week 2: 4 seconds lowering each rep
Week 3: 5 seconds lowering each rep
Week 4: Regular tempo
Day 2: Full Body
1a.) Dumbbell Romanian Deadlift 4×6-8
1b.) Seated Dumbbell Overhead Press 4×8-10
2a.) Split Squat 3-4x8ea
2b.) Single arm Dumbbell Row 3-4×8-12ea
3a.) Push-up 3xMAX (leave 1-3 reps in the tank)
3b.) Hanging Knee Raise 3×8-20
For the lower body exercises (1a and 2a)–>
Week 1: Regular tempo
Week 2: 4 second pause at the bottom of each rep
Week 3: 5 second pause at the bottom of each rep
Week 4: Regular tempo
Day 3: Full Body
1a.) Slight Incline Neutral Grip Bench press 4×6-8
1b.) Goblet Reverse Lunges 4x8ea
2a.) Dual Dumbbell Bent Over Row 3×6-8
2b.) Single Leg RDL 3×8-12ea
3a.) Bent Over Dumbbell Reverse Fly 3×10-12
3b.) Side Plank 3×1:00+
4a.) Dumbbell Curl 1-2×10-20
4b.) Dumbbell Skull-crusher 1-2×10-20
For the upper body exercises (1a and 2a)–>
Week 1: Leave 1-2 reps in the tank
Week 2: Last set is pushed to failure
Week 3: Last 2 sets are pushed to failure
Week4: Drop-set on the last 2 sets
Day 4: Optional Conditioning
Pick 3-4 exercises and give :25-:35 of hard work and a full 2:00 rest after each round. Try to fit in 4-8 rounds.
-Kettlebell swing
-Jump rope
-Med ball slam/toss/throw/pass
-Rope slams
-Rower
-Air bike
-Sled push/drag/pull
-Farmers walk
-Plank walk up
-4 point plank tap
-Inverted rows
No barbell in your workout plan should not be a problem, give this one a shot and let me know what you think!
In good health,
Jeff
