Dumbbell workout
Equipment: dumbbells, bench
| Target | Exercise | Weight | Notes |
|---|---|---|---|
| Core | Planks | Body | Squeeze glutes |
| Low back | Bird dogs | Body | Progress to bridges |
| Squat | Bulgarian split-squats | 35 | No rest at top |
| Hip thrust | Romanian deadlifts | 35 | |
| Vertical pull | Pull-ups | Body | |
| Vertical push | Shoulder presses | 30 | Elbows a bit forward |
| Horizontal pull | Chest-supported rows | 40 | Scapulae down/back |
| Horizontal push | Incline dumbbell presses | 40 | Squeeze elbows, rotate in at top |
| Lats | Floor pull-overs | 20 | Two DBs, curl wrists in |
| Shoulders | Lateral raises | 15 | Angle body |
| Triceps | Incline reverse triceps extensions | 15 | |
| Biceps | Preacher curls | 25 | |
| Grip | Farmer walks | 40 | End sets with shrugs |
| Calves | Seated calf raises | 40 | Both together, toes up |
Dumbbell workout
Equipment: dumbbells, bench
| Target | Exercise | Weight | Notes |
|---|---|---|---|
| Core | Side planks | Body | |
| Low back | Bridges | Body | |
| Squat | Farmer squats | 35 | |
| Hip thrust | Romanian deadlifts | 35 | |
| Vertical pull | Chin-ups | Body | |
| Vertical push | Shoulder presses | 30 | |
| Horizontal pull | One-arm rows | 40 | |
| Horizontal push | Incline dumbbell presses | 40 | Squeeze elbows, rotate in at top |
| Lats | Bench pull-overs | 40 | |
| Shoulders | Butterfly raises | 12.5 | |
| Biceps | Standing one-arm curls | 25 | |
| Triceps | Skull-crushers | 20 | Elbows still, no lockout |
| Grip | Overhead carries | 22.5 | |
| Calves | Standing calf raises | 22.5 | Both together, toes up |
Front room
Equipment: dumbbells
…
Hotel room
Equipment: bands?
| Target | Exercise | Weight | Notes |
|---|---|---|---|
| Core | Planks | Body | Squeeze glutes |
| Low back | Bird dogs | Body | |
| Squat | Walking lunges | Body | |
| Hip thrust | Bridges | Body | |
| Vertical pull | ? | ? | |
| Vertical push | ? | ? | |
| Horizontal pull | Band rows? | ? | |
| Horizontal push | Band presses? | ? | |
| Lats | ? | ? | |
| Shoulders | Band raises? | ? | |
| Triceps | ? | ? | |
| Biceps | Band curls? | ? | |
| Grip | ? | ? | |
| Calves | Calf raises | ? | Both together, toes up |
Inbox
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Add cardio?
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Body Transformation At Home (Workout Routine & Meal Plan) • Calisthenicmovement 📺
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Beginner’s Guide to 6 PACK ABS (What to Eat & How to Train) • Calisthenicmovement 📺
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EASY HOME WORKOUT (Minimal Equipment) • pull-ups, push-ups, bands rows and overhead band presses • FitnessFAQs 📺
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How Hanging Heals the Body. • Why and how to learn to hang with two arms, then one arm • Strength Side 📺
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The BEST Dumbbell Only Workout (Free Training Plan + Full Explanation) • Two workouts, simple DB exercises only • Trainer Winny 📺
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obsidian: try three tag taxonomies:
- type of note (e.g.)
- state of note (e.g.,,,)
- what set in belongs to (e.g.-project-name)
- try to avoid using tags too often or creating complex nested tags
- Jorge advice, author of Duly Noted