Welcome to the Men’s Health Dumbbell Club, your new weekly plan for a fitter and stronger body using just two dumbbells.
With workouts lasting from 20-40 minutes, designed to add lean muscle, build fitness and increase strength, your weekly dose of dumb goodness drops every Monday.
You can go back one, two, three or four weeks, or just stick to the latest offer below.
New This Week…
This week we will begin to take a push/pull/lower approach, with each session placed in one of these areas. Focus the session on the lower body – the most important muscles to hit. The assessment session is best too, which is why you do it at the beginning of the week, when you are the most fresh. You’ll be rewarded for your efforts in session 2 when you’ll use a heavy pump to press the muscles of the chest, shoulders and triceps. You’ll finish the week with an epic day of pulling, shaking your back and biceps, and hitting your core.
As with previous weeks, keep an accurate record of your reps and what weight dumbbells you used (if used). We will return to these scores in future weeks to ensure that we use the “level of load” principle to ensure growth.
Some tip: The space between moves/circles is the perfect time to have a quick joke and lower your scores, before moving on to the next challenge. This will help keep you focused on the task at hand, while giving you just enough time to maintain your best form.
Day One (W5/D1)
After a thorough warm-up, target your dumbbells, set a fear count for 30 minutes and work your way through as many high quality circles as possible. Rest as necessary to keep your form on point, but push yourself hard if you want to see results.
At the end of each round, note how many reps you performed for each movement, creating a running routine for the entire workout. Keep it safe, you’ll get back to your score in the coming weeks.
1. Before sitting down x10
Clean the dumbbells in front of your shoulders (TO). Then drop into a front squat, pushing your hips back and bending your knees until your thighs are parallel to the ground.B to) before explosively turning back. keep those dumbbells high, strong, straight, and abdominal throughout.
2. Dumbbell Deadlift x10 reps
Drop your dumbbell to the floor, outside your feet. Press down on the hinge and straighten the back and neutral spine (TO). Exercise your hips and stand up straight, pushing off the ground with your feet, keeping your chest up and black on the floor.B to). Let them down to the ground m.
3. Tempo Goblet Squats x10
Hold one dumbbell close to your chest (TO). Sink your hips and slowly lower yourself into a squat over a four-second count (B). The room between the knees below. Explosively push upward. to repeat Pay attention to the fact that time matters.
4. Recline right x10
Finally, lower your dumbbell down to your waist, holding the handles with both hands and straight arms. Loosen your feet to stand in a wide pose (TO). From here, sit down, keeping your abdomen straight until the dumbbell touches the ground (or as close as you can). Stand explosively straight (B) and repeat. Try not to rest at the top of each rep to maintain tension, which is the key to burning new muscle growth here.
5. Split Reclining Jump x20
Step one foot back and press into a deep lunge, with the back knee lightly touching the floor.TO). Expand upwards by jumping into the air and switching legs mid-jump (B to) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs for each rep. Maintain this movement as quickly as possible, maximizing the position at the top of each jump.
Two days (W5/D2)
As with day one, warm up carefully and work through as many rounds as possible in 30 minutes, noting your effort as you enter.
- Fan Press x3
Bring your dumbbells to your shoulders, palms facing each other. Take your breath and create tension in your core (TO). Dip your knees and use your legs for support (B). Press the dumbbells over your head. At a moderate pace, repeat at your shoulders. If your weights feel a little lighter, don’t use them from your legs and focus the pressure from your shoulders.
2. Double Hang Snatch x6
Press down on the hinge and grab your dumbbells off the ground between your legs, keeping your knees soft and your back flat (TO). Explosively drive through your hips and knees, generating momentum to help pull the dumbbells directly overhead in one fluid motion. (B). Once locked overhead, swing the bell between your legs (but avoid touching the ground) and quickly repeat.
3. Push-in Dumbbells x9
They grow into the ground, and take the position of the arm for a long time. With your core tight and your hands below your shoulders rest on top of your dumbbells (TO)Bend your elbows to bring your chest down to the floor (B). Keep your elbows close to your body to explosively push up.
4. Hand Raised Press-ups x12
Gently cooking the breast, we turn the heat, put your hands on the box or your bench, raising the corner and placing the next one. slightly easier (TO). At the same time as before, bend to the elbow and down towards the chest until it just touches your chest.B to). Power back up until your elbows are locked.
5. Tricep Dips x16
When the breast is properly fried, turn it around to hit the tri’s. Sit up straight on a bench or box, support your weight with your arms, and walk with your feet on the outside, facing away from the edge.TO). Lower your body until you feel a stretch across your chest (B to). Hard to push up. Try a number of three down and one back up.
Day Three (W5/D3)
Again, complete the warm-up carefully and work your way through as many rounds as possible in 30 minutes, noting your effort as you go.
1. Renegade Row x8-12 (each / 16-24 total)
Get into a press-up position with your hands over your bellies and a tight midline (TO). Shift your weight to your left, shift the right dumbbell to your hip.B to). Decline briefly, then press the control under the weight. Repeat on the left side (equal reps in each row).
2. Bent Over Row x8-12
Stand with your dumbbells at your sides, hinging until your torso is almost level with the ground, and allow the dumbbells to hang below your knees (TO). Keeping your back flat, row both dumbbells to your hips (B to), press your shoulder blades under control before repeating.
3. Dumbbell Hanging Cleans x 8-12
Stand up and hold your dumbbell at your side. Hinge the hips to lower the knees (TO). Stand back up in a slight jump, using the momentum to pull the dumbbells to your shoulders (B to). Stand straight, then press your power down to your sides and repeat.
Single Dumbbell Bicep Curl x 15-20
Throw one of your bells, hold the other bell in both hands, holding the outer ends with the palms facing each other.TO). In a minute, I twist the dumbbell up while it’s under my chin (B to). Press here, and press the weight control, it goes all the way fighting.
5 by placing Leg x lift (as much as possible)
Lie flat on your back, heels on the ground, holding dumbbells on the floor behind your head as an anchor. (TO). Keeping your feet together, curl up to your stomach, lifting your legs to the ceiling until your hips peel off the floor (B). Pause here for a second before lowering slowly. Once you start, press your feet all over the ground, touching your dead body once.