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Workouts

Maxes

DB Chest Press

3x8 @ 40lbs

Incline Fly

3x6 @ 20lbs

Body Weight

you should try to add one rep per set until you are performing 3 sets of 8 reps with good form. From here you should move on to the next progression, but again at 3 sets of 5 reps

Warm-up 1

3 sets of:

  • Jumping Jacks (30)
  • Leg Kicks (10)
  • Lobster Bands (30)
  • Banded movements (5)
  • Glut Bridges with block between legs (5)
  • Prying-kettle bell squat (5)
  • Kettlebell halos (5)
  • Banded should warm-up
First Pair (3x5-8)
  • Pull-up Negatives (10s down)
  • Goblet Squat w/ Kettelbell or BW Split Squat or Barbell Squats
Second Pair (3x5-8)
  • Dips
  • Deadlift
Third Pair (3x5-8)
  • Incline Rows (rings)
  • Push-ups
Core Triplet (3-8-12)
  • Ring Ab Rollouts
  • Band Resisted Pallof Press
  • Reverse Hyperextension
Warm-up
  • Same as regular routine
First Pair
  • Pull-up Negatives (10s down)
Second Pair (3x5-8)
  • Incline Rows (rings)
  • Push-ups
Third Pair (3x5-8)
  • Dips
  • Curls
Core Triplet (3-8-12)
  • Same as regular routine

Squat Mobility Routine

  1. Ankle Work
    • 3-5 sets
    • 60s Per Side
    • 90s Rest
  2. Hip Work
    • 3-5 Sets
    • 60s
    • 90s Rest
  3. Squat Rocks
    • 2-5 Sets
    • 60s
    • 90s Rest
  4. Prying Goblet Squats
    • 3-5 Sets
    • 2-5 Reps
    • 90s Rest

Dumbbell P/P/L

  • Add Hanging Leg Raises to the end of every other workout
  • three sets for each exercise, with 90 seconds rest in between each set. Do as many repetitions (reps) as possible, but no more than 12, for each set
  • If you are able to perform all three sets for 12 reps then move up to the next available weight on the next workout
  • For pull-ups and hanging leg raises start with bodyweight only. To add weight hold a dumbbell between your feet. If you cannot do a pull-up, begin with negatives.
  • Start with the lightest dumbbells available for all other exercises. This will make sure you don’t overdo it as you first start out and also allow you to practice form.

Schedule

Push/Pull/Legs/Push/Pull/Legs/Rest or Push/Pull/Legs/Rest

Pull

Pull (3x6-12max)
  • Pull-up
  • Bent-over Row (or maybe Ring Row)
  • Reverse Fly
  • Shrug
  • Bicep Curl

Dumbbell P/P/L (Push)

Push (3x6-12max)
  • Chest Press
  • Incline Fly
  • Hanging Leg Raises
  • Arnold Press
  • Overhead Tricep Extension

Dumbbell P/P/L (Legs)

Legs (3-6-12max)
  • Goblet Squat
  • Lunge
  • Still Deadlift
  • Calf Raise

Simple and Sinister

Warm-up (3x5)

  1. the prying goblet squat—unlocks the pelvis and hips.
  2. the StrongFirst hip bridge—will stretch the hip flexors,
  3. the halo—will stretch the upper back and shoulders to free your arms.

Workout (10x10)

  • 1 arm swings (alternate arm)
  • 1 turkish get ups (alternate sides), should take ~35 seconds per get up

Stretching

I couldn’t find an adequate video to demo what I wanted to say, so I’ll have to try my best to describe here.

Sit on the floor. Feel where your tuberosity (“sit bones”) are located. From here, pull your butt flesh back and out of the way from covering these bones, so you are sitting flushly on your sit bones. Lock this hip position into place by squeezing your pelvis as you stretch. Use your abs and hip flexors to PULL you forward. Most people don’t actively use their core as they are performing the stretch. It should be a deep hip flexor stretch and hamstring, ab exercise, and hamstring stretch for all but the most flexible individuals. Shoot a video so you can see if you are compromising your pelvic position at any point during this process.

More importantly, a big red flag goes up in my head when I hear, “I’ve been struggling to get my pelvis to cooperate.” I immediately think weak, long abs, tight hip flexors, weak glutes.

So to even get to this position, I would go through a bit more of a process, starting here.

I’d start by opening up tight hip flexors. https://youtu.be/ZkzFT6rRMhQ

Once I can restore and achieve full hip extension, I can get into the correct pelvic position.

I’d start with this stretch and then progress to the floor https://youtu.be/7AOXlAREX_8

From the floor, I’d start with setting my hips like this and then sliding my feet away from my body (best on floor sliders, get them for $10-$20 on Amazon)

https://youtu.be/UywOnXFNMtU

I could use light resistance to develop the stretch https://youtu.be/vN2Ko9Z_qrg

Foam Roll

Foam Roll (3×30)
  • Caf, (move foot up and down), (side to side)
  • Hamstring
  • Glute
  • Back
  • Traps
  • Triceps
  • Quad
  • Shin
  • Inner thigh

3 set max rep

  • 15 burpees (or squats)
  • Max pushup
  • Max crunch
  • 90s rest

DB Only Split Plan

General

https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Main Goal: Build Muscle Training Level: Beginner Program Duration: 10 Weeks Days Per Week: 3 Days

Time Per Workout: 45 Mins Equipment: Dumbbells

Frank Oman Dumbbell Only.pdf

Day 1: Chest and Triceps

Chest

Incline Dumbbell Bench Press 4 x 12,10,10,8 Dumbbell Bench Press 4 x 12,10,10,8 Dumbbell Flys 3 x 12

Triceps

Dumbbell Skullcrusher 3 x 12 Dumbbell Tricep Kickback 3 x 12 One Arm Seated Dumbbell Extension 3 x 12

Day 2: Rest

Day 3: Back and Biceps

Back

One Arm Dumbbell Row 5 x 12,10,10,8,6 Bent Over Dumbbell Row 5 x 12,10,10,8,6 Dumbbell Pullover 2 x 12,10

Biceps

Incline Dumbbell Curl 3 x 10 Standing Dumbbell Curl 3 x 10 Cross Body Hammer Curl 2 x 10

Day 4: Rest

Day 5: Legs and Shoulders

Quads

Dumbbell Lunge 4 x 12,10,10,8 Dumbbell Step Up 3 x 12 Dumbbell Squat 4 x 12,10,10,8

Hamstrings

Dumbbell Stiff Leg Deadlift 4 x 12,10,10,8

Calves

Seated Dumbbell Calf Raise 2 x 15,12 Dumbbell Standing Calf Raise 2 x 12,10

Shoulders

Standing Dumbbell Press 4 x 12,10,10,8 Dumbbell Lateral Raise 3 x 12,10,10 Bent Over Dumbbell Reverse Fly 3 x 12,10,10 Dumbbell Shrug 4 x 12,10,10,8

Day 6: Rest

Day 7: Reset