Home Gym: Chest+Shoulders
Home gym workout with only bench and dumbbells equipment.
The plansets · reps · load
Flat DB Bench Press
Chest · Dumbbell
4 × 7 reps55 lb · 25 kg
Incline DB Bench Press
Chest · Dumbbell
3 × 7 reps40 lb · 18 kg
DB Chest Fly
Chest · Dumbbell
3 × 7 reps35 lb · 16 kg
Weighted Push-Up
Chest · Bodyweight
3 × 10 reps20 lb · 9 kg
DB Overhead Press
Shoulders · Dumbbell
3 × 10 reps35 lb · 16 kg
DB Lateral Raise
Shoulders · Dumbbell
3 × 8 reps20 lb · 9 kg
DB Front Raise
Shoulders · Dumbbell
3 × 8 reps20 lb · 9 kg
DB Arnold Press
Shoulders · Dumbbell
3 × 8 reps30 lb · 13.5 kg
Plank
Abs · Bodyweight
3 × 60sBW
DB Russian Twist
Abs · Dumbbell
3 × 20 reps20 lb · 9 kg
These are @dan's loads. Add it and adaptive progression tunes them to you.
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