In either case, I'm trying to add complexity to the movement to challenge their method of stabilization, but offset, unilaterally - biased exercises (e.g. contralateral offset single leg Romanian deadlift, 1 -
arm dumbbell bench press) are on the far end of the spectrum.
The one -
arm dumbbell bench press is really a full body exercise, an excellent core workout and ideal for overall upper - body strength training.
Not exact matches
Similar to your
dumbbell bench press, flyes use a different angle and
arm placement to change the focus of the movement.
If the flat
bench press was the key to insane chest growth and
dumbbell curls were all you need to stack some mighty fibers in the
arms, every second guy you see in the gym would sport Herculean musculature.
Dumbbell bench presses are an awesome way to tone up your chest, as well as the back of your
arms.
Dumbbell workouts such as dead lifts, shoulder
presses,
bench presses, leg lunges,
arm curls and calf raises are great workouts for increasing muscle mass.
Push - ups,
dumbbell bench press, and the 1 -
arm kettlebell
press are the primary three that we will use.
Chest
Presses Flat
Bench Dumbbell Chest
Press Flat
Bench Alternating
Dumbbell Chest
Press Flat
Bench 1
Arm Dumbbell Chest
Press
Some people swear by the traditional
bench press, but the
dumbbell version requires massive single -
arm stabilization, which helps actively shape the pecs.
day 1
ARMS - standing curl - 15,12,10,8,8 - incline hammer curl - 12,10,10,8 - concentration curl - 12,10,10,8 -
bench press - 15,12,10,6 - reverse wrist curl - 15,12,10,8 - wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side
arm lift - 15,12,10,8,8 - single
arm dumbbell pull - 15,12,10,8,8 - front barbell
press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder
press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
Back Squat: 415 lbs — training Front Squat: 335 lbs Deadlift: 500 lbs — trap bar training, 500 lbs — straight bar competition (sumo) Clean and Jerk: 120 KG — competition, 125 KG — training Snatch: 90 KG — competition, 95 KG — training Weighted Chin - up: +160 lbs Weighted Dip: +180 lbs Overhead
Press: 220 lbs One arm overhead dumbbell press: 105 lbs — I don't max this too often, but managed to press the Beast Kettlebell first time I touched it — http://www.flickr.com/photos/crossfitignite/4335979920/) Bench Press: 300 lbs — competition, 305 lbs tra
Press: 220 lbs One
arm overhead
dumbbell press: 105 lbs — I don't max this too often, but managed to press the Beast Kettlebell first time I touched it — http://www.flickr.com/photos/crossfitignite/4335979920/) Bench Press: 300 lbs — competition, 305 lbs tra
press: 105 lbs — I don't max this too often, but managed to
press the Beast Kettlebell first time I touched it — http://www.flickr.com/photos/crossfitignite/4335979920/) Bench Press: 300 lbs — competition, 305 lbs tra
press the Beast Kettlebell first time I touched it — http://www.flickr.com/photos/crossfitignite/4335979920/)
Bench Press: 300 lbs — competition, 305 lbs tra
Press: 300 lbs — competition, 305 lbs training
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
Triceps: Close - grip
bench presses (for the all three heads)- 6 sets, 6 - 10 repsPushdowns (exterior head)- 6 sets, 6 - 10 repsBarbell French
presses (interior head)- 6 sets, 6 - 10 repsOne -
arm dumbbell triceps extensions (exterior head)- 6 sets, 6 - 10 reps
Perform single -
arm variations of your favorite
dumbbell pressing exercise, like the
dumbbell bench press.
75 Degree Incline DB
Bench Press DB
Bench Press One
Arm Rows DB Pullovers Bent Over Lateral Raises DB Upright Rows
Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (
Press with heels) Lying Leg Curls Calf Raises
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: