Funk's Dumbbell Week

Dumbbell Training

Nobody ever brags about their best dumbbell chest press, well except me. And you certainly will not see a dumbbell dead lift listed in the record books any time soon, but maybe you should!

Fact is, I love dumbbell exercises as they force you to isolate your muscles more and exhibit better form. I have even gone so far as to go an entire week only using dumbbell exercises. You can also pretty much ensure that you will not have to wait for machines or squats racks, etc. So let’s take a look at something I call Funk’s Dumbbell Week.

Monday
Dumbbell Chest Presses - 4 sets for 10 to 15 reps
Dumbbell Flyes – 4 sets for 10 to 12 reps
Dumbbell Calf Raises (standing on blocks) 4 sets for 15 reps

Tuesday
Dumbbell Squats – 4 sets for 10 to 15 reps
Incline Dumbbell Bicep Curls – 4 sets for 10 to 15 reps

Dumbbell Wrist Curls - 4 sets for 12 reps

Wednesday
Rest

Thursday
Dumbbell Shoulder Presses – 4 sets for 10 to 15 reps
Dumbbell Bent Over Rows – 4 sets for 10 to 15 reps

Friday
Dumbbell French Curls – 4 sets for 10 to 15 reps
Dumbbell Lunges – 4 sets for 10 to 15 reps

Saturday
Dumbbell Shrugs 4 sets for 12 reps

Dumbbell Sstiff Legged Deadlift 4 sets for 10 to 15 reps
Abs – decline crunch with dumbbell

Sunday
Day off

Oh by the way my all-time dumbbell chest press high, is 130lbs for 5 reps!

DON’T RUSH THE BEAT!