Back & Biceps- Dumb Bells only

August 31, 2015

Hey ya'll!  There is so much you can do with just a set of Dumb Bells.  Here is just an example of a workout that you can do.  There are plenty of others like this on the site.  ENJOY!


One arm DB row 1x10, 2x8, 1x6 (on each arm.  Increase weight with each set)


Back flies 4x15


Bent Over Row with DBs 1x10, 3x8, 2x6 (increase weight with each set)


Upright Row (hands out WIDE here) 1x10, 2x8, 1x6 (increase weight with each set)


Hands out push ups (palms turned out) 4x15


Seated Alternating DB curls 4x10


Standing Hammer Curls (focus on the NEGATIVE motion here, super slow on the way down) 

-Dropsets- Start with lightest weight and do10 reps, increase weight immediately and do 8 reps, increase weight and do 6 reps, and lastly increase weight and do 4 reps.  That's one set.  Do 3 sets


One arm concentration curl 4x8



Please reload

© FLEECE FITNESS. all rights reserved.