Why don't you just mod the Reddit one? There's a section in this pos where he says do this shit instead
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
if yopu still don't have something, google alternatives or lifts that hit the same muscle
also, get a pull up bar and dip station you impoverished frick
>Day 1 >3 different dumbbell bench press variations
What's the fricking point in this shit? I see stuff like this all the time and it makes me close the page right away. Seems completely redundant. And people get paid to write this shit? What in the frick
Why don't you just mod the Reddit one? There's a section in this pos where he says do this shit instead
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
if yopu still don't have something, google alternatives or lifts that hit the same muscle
also, get a pull up bar and dip station you impoverished frick
Theres an app called dumbbell workouts
Its has an arm and shoulder day, chest and back day and some other routines. Its free and has timers and rep counting.
Dumbbell Deadlift: 5 x 5 if the Dumbbells are too light then do Single Leg Deadlifts.
Bend Over Row: 3 x 10-12
Pull Ups: 3 x 1 - 12 Work your way up to 3x12 then add weight by holding your dumbbells between your feet or by putting them in a backpack and wearing it while you do your pull ups.
Bicep Curl: 3-4 x 10-15
One Arm Row: 3 x 10-12
Hammer Curl 3-4 x 10 - 15
Leg:
Squat: 4 x 5, 1 x failure. You can hold the Dumbbell between your legs or do your chest.
Hip Extensions: 3-4 x 10-15. Put the dumbbell on your lap.
Bulgarian Split Squats or Lunge: 3-4 x 8-12
Nordic Curl: 3 x 5-15 Find Something to anchor your feet, this can be hard at first so start with low reps.
Superset Laying Leg Raises and Calf Raises: 3 x 10-15
Lastly, Superset Hollow Hold and Plank: 3 x 10-60 seconds. Start with 2 mins of rest in between sets then eventually aim to go all 60 seconds holds without any rest so it would be 60s HH - 60s Plank then back to 60s HH for all 3 sets.
The first set all of each day is your main lift, they should be the heaviest and the rest time between sets should be 2-3 mins.
for every other life rest time should be 1:30 to 2 mins. You can take up to 3 mins of rest for each exercise but if you need more then that then lower the weight.
No
>IST - Fitness
anyway OP, what do you offer in return?
my programs are too strong for you
they aren't fit for a roidtroony, let alone a natty
It involves cardio doesn't it?
No
Okay
https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout
homosexual
how does this look?
>single leg deadlift
what on earth...
you do them like split squats
more volume on shrugs and calf raises
>Day 1
>3 different dumbbell bench press variations
What's the fricking point in this shit? I see stuff like this all the time and it makes me close the page right away. Seems completely redundant. And people get paid to write this shit? What in the frick
>Dumbbell Floor Press
Why?8STRW
No
Why don't you just mod the Reddit one? There's a section in this pos where he says do this shit instead
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
if yopu still don't have something, google alternatives or lifts that hit the same muscle
also, get a pull up bar and dip station you impoverished frick
Theres an app called dumbbell workouts
Its has an arm and shoulder day, chest and back day and some other routines. Its free and has timers and rep counting.
Push:
Dumbbell press: 4 x 5, 1 x failure
Overhead Press: 3 x 8 - 12
Skull Crushers with Dumbbells: 3 x 10-15
Incline Diamond Push Ups: 3 x 15 - 20
Delt Lateral Raise: 3-4 x 10-15
Tricep Dips: 3-4 x 12-15
Pull:
Dumbbell Deadlift: 5 x 5 if the Dumbbells are too light then do Single Leg Deadlifts.
Bend Over Row: 3 x 10-12
Pull Ups: 3 x 1 - 12 Work your way up to 3x12 then add weight by holding your dumbbells between your feet or by putting them in a backpack and wearing it while you do your pull ups.
Bicep Curl: 3-4 x 10-15
One Arm Row: 3 x 10-12
Hammer Curl 3-4 x 10 - 15
Leg:
Squat: 4 x 5, 1 x failure. You can hold the Dumbbell between your legs or do your chest.
Hip Extensions: 3-4 x 10-15. Put the dumbbell on your lap.
Bulgarian Split Squats or Lunge: 3-4 x 8-12
Nordic Curl: 3 x 5-15 Find Something to anchor your feet, this can be hard at first so start with low reps.
Superset Laying Leg Raises and Calf Raises: 3 x 10-15
Lastly, Superset Hollow Hold and Plank: 3 x 10-60 seconds. Start with 2 mins of rest in between sets then eventually aim to go all 60 seconds holds without any rest so it would be 60s HH - 60s Plank then back to 60s HH for all 3 sets.
The first set all of each day is your main lift, they should be the heaviest and the rest time between sets should be 2-3 mins.
for every other life rest time should be 1:30 to 2 mins. You can take up to 3 mins of rest for each exercise but if you need more then that then lower the weight.
Sauce on that tummybawd
Scooby PPL home workout
>PPL homeworkout for dumbbells + bench
https://www.google.com/search?q=PPL+homeworkout+for+dumbbells+%2B+bench&sourceid=chrome&ie=UTF-8
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