One of the most useful pieces of gym equipment you’ll ever use is the classic dumbbell.
There’s so much you can do with a pair of 20lbs dumbbells, it’s kinda crazy to think about it.
You can do rows, curls, shoulder press, chest press, tricep extensions, squats, deadlifts, and a whole lot more.
You can train your forearms, tibialis (tibi-what?), and even your neck with just a dumbbell.
So if you don’t have a gym membership or a full home gym, no need to worry…
I got you covered.
Here’s what we’re gonna do:
Day 1: Push Day
Bench Press or Floor Press: 2 sets of AMRAP
Seated or Standing Shoulder Press: 2 sets of AMRAP
Chest Flys: 1 set of AMRAP
Overhead Tricep Extensions: 1 set of AMRAP
Standing Lateral Raises: 1 set of AMRAP
Day 2: Pull Day
Single Arm Rows: 4 sets of AMRAP
Standing Shrugs: 2 sets of AMRAP
Facepulls: 1 set of AMRAP
Supinating Bicep Curls: 1 set of AMRAP
Day 3: Leg Day
Goblet Squats: 3 sets of AMRAP
Romanian Deadlifts: 3 sets of AMRAP
Standing Calf Raises: 1 set of AMRAP
Now if you’re wondering what in the world AMRAP is…
I was in the same boat when I first got started.
It simply means ‘As Many Reps As Possible’ but there’s a very important thing to note here:
You only want to do as many reps as you can with great technique, because forcing reps with bad form is a one-way ticket to Painsville.
And we are training to improve our bodies, not break them.
So just keep that in mind.
This is something I had to learn after recovering from several easily-avoidable injuries, which is why I’m making such a big deal about using good technique.
Not sure how to do these exercises?