This is in addition to: 3 × 10 - 15
Dumbbell deadlift with single leg calf raise (no rest) 3 × 10 - 15 Incline 3 - way sit - up with lying leg raise (no rest) 3 Lengths of sled pull or drag or farmer's walk (60 - second rest).
Not exact matches
Deadlifts — 4 x 5 (after the warm up, do 4 sets of 5 reps
with 80 % of your 1RM) Chin ups or pull ups — 4 x 8 - 10 reps One arm
dumbbell row or a chest supported row — 3 x 12 reps
You can also perform the sumo
deadlift with a
dumbbell, using the same form as you would
with a barbell.
If you're not a really big fan of the farmer's walk, you can substitute it
with Romanian
dumbbell deadlifts — without setting the
dumbbells down, perform shank levers / shank lever rows and Romanian
dumbbell deadlifts one after the other for a total of 10 reps (5 for each exercise).
Deadlifts 2 x 5 abs 3 x 15 - 20 reps
with a plate on your chest Rows 2 x 4 - 8reps (do variations of barbel and
dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12 reps Hammer curls 2 x 8 - 12reps
Straight leg
deadlift: Grab the
dumbbells with your palms facing down and hold them in front of the thighs.
You need not attack the
dumbbell rack doing curls immediately, but try beginning your practice
with squats, or
deadlifts.
Along
with squats, bench presses, and
deadlifts, try adding overhead presses, incline bench presses, and
dumbbell presses.
Performing eccentric isometrics
with any type of Romanian
Deadlift (RDL) using a barbell or
dumbbells, as well as single leg variations are perfect.
Well, my max one legged squat
with dumbbells corresponded more or less to my max
deadlift.
1B) Supset
with 1 - leg Romanian
deadlift with dumbbells.
Because a barbell is incredibly stable (using two hands instead of just one
with a
dumbbell), it's also much easier to go heavy — especially for lower body movements like the squat and the
deadlift.
Single Leg
Deadlifts, raise one leg straight back, bend at the hips and grab the
dumbbell with the opposite arm, slowly straighten up to a standing position, repeat on each side.
180 Degree Burpees (no pushup) x 20
Deadlift — left x 20
Deadlift — right x 20 Dynamic Squat
with One arm
Dumbbell Press, alt arms x 20
Dumbbell Row Pushups x 20 Crunches
with Hand to hand
Dumbbell Passes x 20 Jump Lunges x 20 Sandbag Swings x 20 Barrier Jumps x 20 Russian Twist
with Dumbbell x 20
bent - legged
deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row
with underhand grip 1 x 8 - 10
dumbbell overhead press
with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl
with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
Straight - leg
Deadlift With Light
Dumbbells (facing wall and standing close to encourage backward movement of the hips)
I can tell you one thing that is for sure — when I try to lift the Inch
Dumbbells in a suitcase
deadlift, there is some intense pain in my left shoulder which burns like someone is jabbing me
with a red hot fireplace poker, so I am going to add in some more rotator cuff work as well.
As
with the squat,
deadlift, and reverse bent over row, the core is activated during the military press; and barbells or
dumbbells can be used,
with a barbell preferable, as unilateral movements can sometimes lead to muscle and strength imbalances.
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown
with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl
with E-Z curl bar 1 x 15 - 20 cable curl
with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff
with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged
deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work
with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
After your barbell squats, do
dumbbell deadlifts from the floor for 10 reps
with up to 150 pounds.
I prefer doing
deadlifts with a bar, not that you can't do them using
dumbbells, but bar is the right choice when it comes to this sexy legs exercise.
More recently, I've watched super-strong Nick Best on Instagram as he performs
dumbbell deadlifts (and more)
with 150 - pounders.
He has lifted the 50 - pound Blob, pinched two 45 - pound plates,
deadlifted the Inch Replica
dumbbell with one hand, bent the IronMind Red Nail and the Fat Bastard Barbell Co.'s Grand Bastard Nail, as well as several other renowned grip feats.