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TRANSFORM Dumbbell Training Plan – DAY 11 (6 WEEK PROGRAM)
Join in on this dumbbell training plan that is built for people looking to gain muscle and lose fat. All you need are a few sets of dumbbells and a bench to get the most out of this dumbbell training plan.
THE WORKOUT:
WARM-UP
AMRAP x 4 minutes
10 toe touch squats
5 push up into pikes
5 step through lunges each leg
5 squat jumps
10 slow knee to elbow
CIRCUIT A
EMOM x 15 minutes
1: 12 single DB to shoulder (alternating shoulder)
2: 50s lateral bear crawls
3: 10 bench step overs
CIRCUIT B
EMOM x 15 minutes
1: 8 DB thrusters
2: 10 ups downs
3: 12 alternating DB snatches
🏋️ EQUIPMENT RECOMMENDATIONS 🏋️
HEX DUMBBELLS: https://repfitness.com/collections/dumbbells/products/ergo-rubber-hex-dumbbell-pairs#629751b2a2489
BEST VALUE ADJUSTABLE BENCH: https://repfitness.com/collections/adjustable-weight-benches/products/ab-3000-fid-adjustable-bench#629751b2a2489
BEST ADJUSTABLE BENCH: https://repfitness.com/collections/adjustable-weight-benches/products/ab-5100-adjustable-weight-bench#629751b2a2489
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KETTLEBELLS: https://amzn.to/3glnEF9
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PULL-UP BAR: https://amzn.to/2S4az9Y
SPIN BIKE: https://amzn.to/3eYvqEG
XL FLOOR MAT: https://amzn.to/3wkxXPv
💊 SUPPLEMENTS 💊
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CREATINE: https://amzn.to/43kVz7V
PRE-WORKOUT: https://amzn.to/3Kontat
🧑🍳 KITCHEN EQUIPMENT 🧑🍳
FOOD SCALE: https://amzn.to/38aqAjj
WEIGHT / BODY FAT BATHROOM SCALE: https://amzn.to/3pL0GNb
BEST AIR FRYER: https://amzn.to/3B2QFNP
PRESSURE COOKER: https://amzn.to/3j30Ewp
🎥 CAMERA GEAR 🎥
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SHOTGUN MIC: https://amzn.to/33Y4wq0
LIGHTS: https://amzn.to/33RgsKk
LINKS USED IN THE DESCRIPTION MAY OR MAY NOT BE AFFILIATE LINKS