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DUMBBELL WORKOUTS

DUMBBELL WORKOUTS

Dumbbell workouts that are designed for heavier weights and lower reps to build strength. We recommend starting with a lower weight if you're new to weight lifting, and check out our Turf Tips section for helpful guidance on getting started with dumbbell training.

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DUMBBELL WORKOUTS
  • UPPER BODY DUMBBELL (09) - JOE

    Work your chest and back with this push & pull focused workout with Coach Joe and Coach Alonzo.

    Dumbbell Pull-Overs
    3x:
    8 heavy
    16 half the weight

    Asymmetrical single arm DB chest press
    3x8 per side

  • LOWER BODY DUMBBELL (07) - JOE

    Staggered deadlifts and plie lunges to work your glutes and hamstrings with Coach Joe & Coach Zack.

    3x:
    8x Staggered Deadlift (R)
    8x Plie Lunges (R )
    8 Staggered Deadlift (R )
    8 Plie Lunges ( R )

    8x Staggered Deadlift (L)
    8x Plie Lunges (L )
    8 Staggered Deadlift (L )
    8 Plie Lunges ( L )

  • UPPER BODY DUMBBELL (08) - ALONZO

    Try this bicep curl mini-gauntlet with Coach Alonzo and Coach James to burn out your biceps.

    20 reps at 3 different weights (Heavy to Light, then Light to Heavy)

  • LOWER BODY DUMBBELL (06) - JAMES

    Target your glutes, quads and hamstrings with dead lifts and seated pistol squats with Coach James and Coach Alonzo.

  • TOTAL BODY DUMBBELL (03) - JOE

    Hit every muscle group with Coach Joe and Coach Zack using the same pair of dumbbells with renegade rows, push-ups, core work and lunges.

  • TOTAL BODY DUMBBELL (02) - JAMES

    A Total Body Dumbbell workout with Coach James and Coach Joe hitting multiple major muscle groups.

    Program:
    2x20
    Arnold curl & press
    Rear delt raises

    3x10
    Weighted hip raises

    2x20
    Weighted Hamstring curls

  • UPPER BODY DUMBBELL (06) - JAMES

    Work your biceps in this bicep burner with Coach James and Coach Joe.

    BICEP BURNER
    2x:
    30 Wrist curls
    30 Bicep curls

    2x:
    30 Drag curls
    30 Open/close

    Bonus: 30 alternating regular curls

  • LOWER BODY DUMBBELL (05) - JOE

    Lower Body Dumbbell work with Coach Joe and Coach Zack. Bench needed.

    Program:
    3x DB squats
    6 top half squats
    6 low half squats
    6 jumps

    DB step ups
    3x10 each leg

  • UPPER BODY DUMBBELL (05) - JOE

    Upper Body Dumbbell work with Coach Joe & Coach Zack. Bench needed.

    Program:
    STRENGTH DROP SET

    DB CHEST PRESS
    3x:
    10 HEAVY
    20 HALF WEIGHT
    PUSH-UPS TIL FAILURE

    Water break

    TRICEP EXTENSIONS
    3X
    10 at heavy
    10 at medium
    10 at light

  • UPPER BODY DUMBBELL (03) - ALONZO

    UPPER BODY DUMBBELL with Coach Alonzo.

    "NATURAL SELECTION"
    Single Arm Rows
    3X:
    10 x Heavy Weight
    20 x Half of First Weight
    10 x Heavy Weight
    20 x Half of First Weight
    (L & R)

    Active Recovery: Alternating Toe Touches

  • LOWER BODY DUMBBELL (04) - ALONZO

    Lower Body Dumbbell work with Coach Alonzo using the infamous GAME OF 3’S (SQUATS).

    4x10:
    3 Front Racked Squats
    3 Jump Squats

  • UPPER BODY DUMBBELL (04) - ALONZO

    Upper Body Dumbbell Program:

    4x:
    SHOULDER PRESS X15

    Push-up roll out rows x5 each arm

    BONUS ROUND (OVERTIME)

  • LOWER BODY DUMBBELL (03) - ALONZO

    LOWER BODY Dumbbell work with Coach Alonzo.

    "NATURAL SELECTION"
    Goblet Squats
    3X:
    10 x Heavy Weight
    20 x Half of First Weight
    10 x Heavy Weight
    20 x Half of First Weight

  • LOWER BODY DUMBBELL (02) - JAMES

    Lower Body Dumbbell work with Coach James and Coach Joe including elevated heel and toe squats, goblet squats, and calf raises. Finish off with donkey kicks and fire hydrants for your glutes.

  • LOWER BODY DUMBBELL (01) - JAMES

    Lower Body Dumbbell work with Coach James. Bench or elevated surface required.

    This program includes Bulgarian split squats, step-ups, and good-mornings.

  • TOTAL BODY DUMBBELL (01) - JOE

    Total Body Dumbbell with Coach Joe featuring single arm work. You'll complete single arm push presses, lateral lunges, rotations, rows, and squats. Choose a heavier weight for these sets.

  • UPPER BODY DUMBBELL (02) - JOE

    Upper Body Dumbbell work with Coach Joe featuring chest press and push-up variations.

  • UPPER BODY DUMBBELL (01) - JAMES

    Upper Body Dumbbell work with Coach James & Coach Joe. Bench or elevated surface necessary.

    This program uses dumbbell rows, flys, chest presses, and preacher curls.

  • UPPER BODY DUMBBELL (07) - ALONZO

    Upper body dumbbell work featuring the seated shoulder press with Coach Alonzo.

    GAME OF 3’S - Shoulder Press:

    4 sets of 5x:
    3 DOUBLE
    3 ALTERNATING