You aren't trying to be a bodybuilder.
You don't need 2 hours in the gym or fancy equipment.
You need 30 minutes, 2-3x per week to build muscle and stay strong for years to come.
Here's the exact routine that works with just dumbbells and a bench:
The biggest barrier to strength training isn't motivation.
It's the belief that you need to do MORE than you actually do.
30-40 minutes is plenty. Let me prove it.
It's the belief that you need to do MORE than you actually do.
30-40 minutes is plenty. Let me prove it.
The Framework:
-Vertical Push/Pull
-Horizontal Push/Pull
-Squat, Hinge, Lunge
Every workout hits these 7 movement patterns. No complicated splits.
Just compound movements
-Vertical Push/Pull
-Horizontal Push/Pull
-Squat, Hinge, Lunge
Every workout hits these 7 movement patterns. No complicated splits.
Just compound movements
1) Vertical pull
-Pull up/chin up
-Pulldowns
-Pullovers (not a perfect substitute)
These target back WIDTH and biceps
-Pull up/chin up
-Pulldowns
-Pullovers (not a perfect substitute)
These target back WIDTH and biceps
VIDEO
2) Horizontal Pull
- Incline Bench dumbbell rows
- Inverted rows
-Bent over row, lawnmower row
These work back depth and biceps.
- Incline Bench dumbbell rows
- Inverted rows
-Bent over row, lawnmower row
These work back depth and biceps.
3) Horizontal PUSH movements:
- Push-ups
- Flat dumbbell Bench Press
-Low Incline Dumbbell Bench
These work chest, shoulders, triceps.
- Push-ups
- Flat dumbbell Bench Press
-Low Incline Dumbbell Bench
These work chest, shoulders, triceps.
VIDEO
4) VERTICAL push
-High Incline Dumbbell bench
-Dumbbell Shoulder Press
-Barbell Overhead press
Upper chest, shoulders, triceps
-High Incline Dumbbell bench
-Dumbbell Shoulder Press
-Barbell Overhead press
Upper chest, shoulders, triceps
5) Squat variation
-Dumbbell squat
-Split Squat
-Bulgarian Split Squat
Quad, glutes, hamstring, core
-Dumbbell squat
-Split Squat
-Bulgarian Split Squat
Quad, glutes, hamstring, core
6) Hinge
-Deadlift
-RDL
-Single leg RDL
For glutes, lumbar spine, hamstrings
-Deadlift
-RDL
-Single leg RDL
For glutes, lumbar spine, hamstrings
7) Lunge
-Walking lunges
-Reverse Lunges
-Lateral lunges
Adductors, glutes, hamstrings, quads
-Walking lunges
-Reverse Lunges
-Lateral lunges
Adductors, glutes, hamstrings, quads
VIDEO
**Sample 35-minute workout:**
1. Bulgarian Split Squat: 2x8-12
2. Dumbbell Row: 2x8-12 each arm
3. Push-ups: 2x max
4. Romanian Deadlift: 2x8-10
5. Seated Overhead Press: 2x10-15
6) Pullups/Assisted Pull-ups - 2x max
7) Reverse Lunge - 2x12-15
Add in some accessory work as desired to round out the program (shrugs, calves, curls, etc)
1. Bulgarian Split Squat: 2x8-12
2. Dumbbell Row: 2x8-12 each arm
3. Push-ups: 2x max
4. Romanian Deadlift: 2x8-10
5. Seated Overhead Press: 2x10-15
6) Pullups/Assisted Pull-ups - 2x max
7) Reverse Lunge - 2x12-15
Add in some accessory work as desired to round out the program (shrugs, calves, curls, etc)
The missing key: Progressive overload
Doing the same weight, for the same reps every session is how you end up in the same spot 6 months later.
Add weight or reps each week OR clean up form.
That's how you build muscle.
Doing the same weight, for the same reps every session is how you end up in the same spot 6 months later.
Add weight or reps each week OR clean up form.
That's how you build muscle.
Our client Rob started at 50 with chronic knee pain.
30-minute workouts, 3x per week.
6 months later: 65 lbs down, pain-free, stronger than his 30s.
It doesn't take as much time as you think. It takes consistency.
30-minute workouts, 3x per week.
6 months later: 65 lbs down, pain-free, stronger than his 30s.
It doesn't take as much time as you think. It takes consistency.
Stop overcomplicating fitness.
30 minutes. 7 movements. Repeat.
If you learned something, pay it forward.
Like, comment and retweet the original to share with others
30 minutes. 7 movements. Repeat.
If you learned something, pay it forward.
Like, comment and retweet the original to share with others
View Tweet
If you're a busy parent over 40 looking to:
-lose 20-80 lbs of belly fat
-get off medications
-overcome injury
Apply here: coaching.brother2brotheru.com/s/work-with-us…
-lose 20-80 lbs of belly fat
-get off medications
-overcome injury
Apply here: coaching.brother2brotheru.com/s/work-with-us…
Generated by Thread Navigator
Press ⌘ + S to quick-export