Jonny’s Dumbell Sessions

Transform your physique with Jonny’s Dumbbell Sessions, an 8-week program designed to elevate your strength and sculpt your body. Committing just four days a week, you’ll engage in targeted workouts focusing on major muscle groups, including chest, triceps, back, and biceps, utilizing only dumbbells for maximum efficiency. Each session combines dynamic exercises like the Bench Press and Incline Bench Press, ensuring you build muscle and enhance endurance. Get ready to push your limits and achieve the results you've been striving for!

Dumbbell only workout for when you can’t get to the gym.

Warm up: 10 sec rest (first 3 exercises each day)
Days 1-3: 90 sec rest.
Day 4: 60 sec rest.

Each day, pick a set to go to failure.
Each week bump up the weight for that exercise.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Diamond Push Up

Lying Leg Raise

Squat (Bodyweight)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Single Arm Overhead Tricep Extension

Tricep Kickback

Pullover (Dumbbell)

Push Up

Chest + Tri

Dumbbell Row

Upright Row (Dumbbell)

Chest Supported Row (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl

Pinwheel Curl

Back + Bi

Goblet Squat

Deadlift (Dumbbell)

Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Legs

Lateral Raise (Dumbbell)

Standing Shoulder Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Farmer's Walk (Weighted)

Reverse Abs Crunch (Bodyweight)

Misc. +

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