Dumbbell & NordBench Work 

Unlock your strength with the Nordbench and a dumbbell set, a comprehensive 8-week journey designed to sculpt and strengthen your total body with heavy focus on hamstrings, glutes and upper chest. Comprising five workouts each week, this program integrates a variety of exercises, including Dumbbell Squats, Romanian Deadlifts, Nordic Curls and Incline Bench to challenge all fitness levels from novice to advanced. With a focus on bodyweight fitness and bodybuilding, you'll build functional strength while enhancing your athletic performance. Get ready to transform your physique and boost your confidence in just 60 minutes per session!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Sissy Squat

Nordic Curl

Standing Calf Raise

Decline Crunch (Weighted)

NordBench Work

Incline Bench Press (Dumbbell)

Fly Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Extension (Dumbbell)

Push Upper Chest + Lat Blast

Bent Over Row (Dumbbell)

Chest Supported Row (Dumbbell)

Pullover (Dumbbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Pull Day

Romanian Deadlift (Dumbbell)

Goblet Squat

Hip Thrust (Dumbbell)

Back Extension (Weighted)

Incline Chest Fly (Dumbbell)

Standing Shoulder Press (Dumbbell)

Arnold Press

Push - Upper Chest + Tricep

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