If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:
(Videos of each included)
VIDEO
1. Incline Dumbbell Rows:
Target - Back:
Cues:
▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue
Quality reps = bigger, stronger back.
Target - Back:
Cues:
▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue
Quality reps = bigger, stronger back.
VIDEO
2. Incline Dumbbell Press:
A great chest builder (+ delts and triceps)
▫️ Control the eccentric
▫️ Keep elbows at ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders
Simple. Effective. Press strongs.
A great chest builder (+ delts and triceps)
▫️ Control the eccentric
▫️ Keep elbows at ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders
Simple. Effective. Press strongs.
VIDEO
3. Goblet Squat:
Target: Quads
A great lower-body builder (+ core)
▫️ Control the descent (slow eccentrics)
▫️ Keep chest tall, elbows in
▫️ Full range—hips below parallel, strong drive up
▫️ Push through your heels, not your toes
Target: Quads
A great lower-body builder (+ core)
▫️ Control the descent (slow eccentrics)
▫️ Keep chest tall, elbows in
▫️ Full range—hips below parallel, strong drive up
▫️ Push through your heels, not your toes
VIDEO
4. Dumbbell RDL
Target - Hamstrings
✅ Pull hips back (not bend forward)
✅ Use wrist straps—hamstrings should fail, not grip
✅ Push hips back & up toward the ceiling (ike closing a car door with your butt)
✅ Keep back flat, no rounding
✅ Controlled reps > sloppy ones
Target - Hamstrings
✅ Pull hips back (not bend forward)
✅ Use wrist straps—hamstrings should fail, not grip
✅ Push hips back & up toward the ceiling (ike closing a car door with your butt)
✅ Keep back flat, no rounding
✅ Controlled reps > sloppy ones
VIDEO
5. Incline Lateral Raise:
Target - Shoulders:
Cues:
✅ Control the descent—slow & steady
✅ Slight bend in elbows (~10-15°)
✅ Full range—big stretch, strong contraction
✅ Lead with your elbows, not your hands
Simple. Effective. Build boulder shoulders.
Target - Shoulders:
Cues:
✅ Control the descent—slow & steady
✅ Slight bend in elbows (~10-15°)
✅ Full range—big stretch, strong contraction
✅ Lead with your elbows, not your hands
Simple. Effective. Build boulder shoulders.
VIDEO
6. Overhead Tricep Extension
Target - Triceps:
Cues:
▫️ Control the descent (slow eccentrics)
▫️ Keep elbows at a ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders
Target - Triceps:
Cues:
▫️ Control the descent (slow eccentrics)
▫️ Keep elbows at a ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders
VIDEO
7. Incline Dumbbell Curl
Target - Biceps.
▫️ Keep elbows locked in place
▫️ Full stretch at the bottom, full squeeze at the top
▫️ Control the weight—no swinging
▫️ Slow, focused eccentrics for max growth
Target - Biceps.
▫️ Keep elbows locked in place
▫️ Full stretch at the bottom, full squeeze at the top
▫️ Control the weight—no swinging
▫️ Slow, focused eccentrics for max growth
VIDEO
8. Seated Shoulder Press:
Target - Shoulders
Cues:
▫️ Control the descent (slow eccentrics)
▫️ Elbows in front of your shoulders
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders
Focus on form.
Target - Shoulders
Cues:
▫️ Control the descent (slow eccentrics)
▫️ Elbows in front of your shoulders
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders
Focus on form.
VIDEO
9. DB Skull Crushers
Target - Triceps (especially the long head)
Cues:
▫️ Elbows locked in place
▫️ Full range for max stretch & contraction
▫️ Control the negative (slow eccentrics = growth)
▫️ No half reps—commit to the movement
Big arms aren’t built on shortcuts.
Target - Triceps (especially the long head)
Cues:
▫️ Elbows locked in place
▫️ Full range for max stretch & contraction
▫️ Control the negative (slow eccentrics = growth)
▫️ No half reps—commit to the movement
Big arms aren’t built on shortcuts.
VIDEO
10. DB Pullovers:
Old school movement for lats and chest:
✅ Control the descent (slow eccentrics)
✅ Elbows ~45° for max tension
✅ Deep stretch → strong lockout
✅ Drive through your palms, not shoulders
Old school movement for lats and chest:
✅ Control the descent (slow eccentrics)
✅ Elbows ~45° for max tension
✅ Deep stretch → strong lockout
✅ Drive through your palms, not shoulders
VIDEO
11. Split Squats:
A killer leg builder (+ glutes and core)
▫️ Control the descent (slow eccentrics)
▫️ Full range—deep stretch, strong drive up
▫️ Push through your front foot, not your back
A killer leg builder (+ glutes and core)
▫️ Control the descent (slow eccentrics)
▫️ Full range—deep stretch, strong drive up
▫️ Push through your front foot, not your back
VIDEO
These are my favorite options with a bench and dumbbells
Can you use others?
Of course.
Focus on compounds:
- Squats
- RDLs
- Press
- Rows
✅Quality execution
✅Track workouts
✅Get stronger over time
✅Nail nutrition and recovery
✅Be consistent and you can't lose
Can you use others?
Of course.
Focus on compounds:
- Squats
- RDLs
- Press
- Rows
✅Quality execution
✅Track workouts
✅Get stronger over time
✅Nail nutrition and recovery
✅Be consistent and you can't lose
PS.
Are you interested in..
Optimizing your health and performance:
• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life
And get a high performing physique for life.
Results guaranteed ⬇️⬇️⬇️
Are you interested in..
Optimizing your health and performance:
• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life
And get a high performing physique for life.
Results guaranteed ⬇️⬇️⬇️
PS.
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
x.com/messages/compo…
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
x.com/messages/compo…
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Start today.
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