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Week

12
b be ll
Dum
On ly
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WARNING
Exercise is inherently strenuous and potentially
dangerous. Consult your physician before
starting any exercise program.

BUFF DUDES are not responsible for injuries


or health problems incurred as a result of
exercise or related advice.

Stay safe. Stay BUFF.

W ARNING!
WELCOME
HEAD
Welcome to the B.U.F.F. (Better Understanding of Food & Fitness) Dudes
12 Week Dumbbell Only Plan.

This workout program will consist of If you’d like to check out previous editions
four phases, each phase lasting three you can find them on our website at www.
weeks for a total of 12 weeks. Throughout buffdudes.us. We also have a video series
the four phases you’ll be working on of us going through this plan ourselves
foundational building blocks, performance at our YouTube channel: www.youtube.
and the fine-tuning of your physique. com/buffdudes. Follow along as we turn
ourselves (and hopefully you!) into our
With this plan we’ll be focusing on best versions yet.
dumbbells only as for some of you a set
of dumbbells may be the only option you Remember, the key to get the most out
have. But fear not - even with just a pair of this plan and working out in general is
of dumbbells you can still get B.U.F.F.! CONSISTENCY, DEDICATION, EDUCATION
and the DESIRE to get off the couch, hit
the weights, eat right and get B.U.F.F.!

3
phase 1
WEEKS 1 - 3  FULL BODY
NOTE: This phase consists of compound movements that will activate all of your
muscles for a full body workout. Whenever starting a new program, it’s good to ease
your body into it and slowly increase the overload throughout the microcycle (each
phase of the plan) or macrocycle (the entire plan) to help the body with adaptation
while decreasing the chances of overtraining. This of course also depends on your
experience levels in weight training. If you are an intermediate to advanced lifter and
feel this initial phase is too light feel free to skip it and replace it with additional weeks
in phases 2-4.

BEFORE EACH WORKOUT


Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds

DAY 1 - FULL BODY


GOBLET SQUATS  3 SETS X 10 REPS
BENT OVER ROWS  3 SETS X 10 REPS
BENCH PRESS  3 SETS X 10 REPS
SHOULDER PRESS  3 SETS X 10 REPS
CORE: ROLL OUTS  3 SETS X 15 REPS

REST DAY
NOTE: DON’T WANT TO TAKE THE DAY COMPLETELY OFF? FEEL FREE TO
PERFORM MOBILITY OR CARDIO!

DAY 2 - FULL BODY


FARMER SQUATS  3 SETS X 10 REPS
PRONE ROWS  3 SETS X 10 REPS
INCLINE PRESS  3 SETS X 10 REPS
SEATED SHOULDER PRESS  3 SETS X 10 REPS
CORE: TWISTING PLANKS  3 SETS X 30 REPS (15 EACH SIDE)

REST DAY

4
phase 1
WEEKS 1 - 3  FULL BODY
DAY 3 - FULL BODY
STEP UPS  3 SETS X 10 REPS (EACH SIDE)
SINGLE ARM ROWS  3 SETS X 10 REPS (EACH SIDE)
SINGLE ARM PRESS  3 SETS X 10 REPS (EACH SIDE)
SINGLE ARM SHOULDER PRESS  3 SETS X 10 REPS (EACH SIDE)
CORE: OTIS UPS  3 SETS X 15 REPS
phase 2
WEEKS 4 - 6  FULL BODY PLUS
NOTE: In this second phase you’ll notice it’s titled “full body plus”. That's because it’s
introducing isolation movements to further the involvement of the smaller muscle
groups while still focusing on the compound exercises. We'll also be increasing the
volume while upping the compound movement difficulty level so you can continue
seeing results. We'll also be adding more days in which you'll be lifting.

BEFORE EACH WORKOUT


Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds

DAY 1 - FULL BODY + ISO


FULL BODY
SQUAT THRUSTERS  4 SETS X 8 REPS
COMMANDO ROWS  4 SETS X 8 REPS
FLOOR PRESS  4 SETS X 8 REPS
HANG CLEAN PRESS  4 SETS X 8 REPS
ISOLATION
SKULL CRUSHERS  3 SETS X 10 REPS
SUPINATING CURLS  3 SETS X 10 REPS
CORE: SUPERMAN'S  3 SETS X 15 REPS

DAY 2 - FULL BODY + ISO


FULL BODY
OVERHEAD SPLIT SQUATS  4 SETS X 8 REPS
BENT OVER ROW (SUPPORT HEAD ON BENCH)  4 SETS X 8 REPS
CLOSE BENCH PRESS  4 SETS X 8 REPS
SCOTT PRESS  4 SETS X 8 REPS
ISOLATION
PULL OVERS  3 SETS X 10 REPS
AROUND THE WORLD (CHEST)  3 SETS X 10 REPS
CORE: WINDSHIELD WIPERS  3 SETS X 20 REPS (10 EACH SIDE)

REST DAY

6
phase 2
WEEKS 4 - 6  FULL BODY PLUS
DAY 3 - FULL BODY + ISO
FULL BODY
SQUAT JUMPS (WEIGHTED)  4 SETS X 8 REPS
INCLINE “HIGH ROWS”  4 SETS X 8 REPS
TWISTING INCLINE PRESS  4 SETS X 8 REPS
PUSH PRESS  4 SETS X 8 REPS
ISOLATION
SINGLE ARM FRENCH PRESS  3 SETS X 10 REPS
CONCENTRATION CURLS  3 SETS X 10 REPS
CORE: WEIGHTED CRUNCHES  3 SETS X 15 REPS

DAY 4 - FULL BODY + ISO


FULL BODY
BOX SQUATS  4 SETS X 8 REPS
BENT OVER ALTERNATING ROWS  4 SETS X 8 REPS
ALTERNATING INCLINE PRESS  4 SETS X 8 REPS
ALTERNATING SHOULDER PRESS  4 SETS X 8 REPS
ISOLATION
BENT OVER SHOULDER EXTENSIONS  3 SETS X 10 REPS
UNDERHAND FLYS  3 SETS X 10 REPS
CORE: REVERSE CRUNCHES  3 SETS X 15 REPS

7
phase 3
WEEKS 7 - 9  UPPER/LOWER SPLIT
NOTE: Now that your body has had a sufficient amount of time to adapt to full body
workouts, it's time to switch things up once again. We’ll be splitting the body into two
categories throughout the week: Lower and Upper. This will bring more focus into
the selected muscle groups by maximising the volume per workout and therefore
continuing to increase the overload on the body, forcing more adaptation to occur and
furthering your progress.

BEFORE EACH WORKOUT


Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds

DAY 1 - LOWER
SUMO TO GOBLET SQUAT  4 SETS X 10 REPS
ELEVATED HIP THRUSTS  4 SETS X 10 REPS
WALKING LUNGES  4 SETS X 10 REPS
RDL’S  4 SETS X 10 REPS
STANDING CALF RAISE  4 SETS X 10 REPS
CORE: RUSSIAN TWISTS  3 SETS X 50 REPS (25 EACH SIDE)

DAY 2 - UPPER
COMMANDO ROW  4 SETS X 10 REPS
WIDE TO CLOSE BENCH PRESS  4 SETS X 10 REPS
HANG CLEAN AND PRESS  4 SETS X 10 REPS
PULL OVER  4 SETS X 10 REPS
MAN MAKERS  3 SETS X 10 REPS
CORE: WEIGHTED OTIS UPS  3 SETS X 30 REPS

REST DAY

8
phase 3
WEEKS 7 - 9  UPPER/LOWER SPLIT
DAY 3 - LOWER
BULGARIAN SPLIT SQUAT  4 SETS X 10 REPS
DUMBBELL SWINGS (LIKE KETTLEBELL SWINGS)  4 SETS X 10 REPS
SUPERSET FARMER SQUAT  4 SETS X 10 REPS
FARMER WALKS  WALK 50 METERS
SINGLE LEG RDL’S  4 SETS X 10 REPS (EACH SIDE)
SEATED CALF RAISE  4 SETS X 10 REPS
CORE: SUPERMAN'S  3 SETS X 20 REPS

DAY 4 - UPPER
LOW TO HIGH INCLINE ROW  4 SETS X 10 REPS
FLOOR PRESS  4 SETS X 10 REPS
SINGLE ARM SNATCH  4 SETS X 10 REPS
AROUND THE WORLDS (CHEST)  4 SETS X 10 REPS
CORE: SIDE PLANKS  3 SETS X 60 SECONDS (EACH SIDE)

9
phase 4
WEEKS 10 - 12  CLASSIC SPLIT
NOTE: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding
type split. Each major muscle group will have its own day, with some being paired with
smaller muscle groups that share the same type of movement I.E. push or pull.

BEFORE EACH WORKOUT


Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds

DAY 1 - LEGS
SQUATS (DB HELD ON SHOULDERS)  4 SETS X 12 REPS
SUMO DEADLIFTS  4 SETS X 12 REPS
RDL’S  4 SETS X 12 REPS
JUMPING BULGARIAN SPLIT SQUATS  4 SETS X 12 REPS
LYING HAMSTRING CURL  4 SETS X 12 REPS
SINGLE LEG SEATED CALF RAISE  4 SETS X 12 REPS
CORE: ACCORDION CRUNCHES  3 SETS X 30 REPS

DAY 2 - BACK & BICEPS


BENT OVER LOW ROW  4 SETS X 12 REPS
INCLINE HIGH ROW  4 SETS X 12 REPS
SINGLE ARM CLOSE TO WIDE ROW  4 SETS X 12 REPS
PULL OVERS  4 SETS X 12 REPS
HAMMER CURLS  3 SETSX 12 REPS
CIRCULAR CURLS  3 REPS X 12 REPS
CORE: TWISTING PLANKS  3 REPS X 50 REPS (25 EACH SIDE)

10
phase 4
WEEKS 10 - 12  CLASSIC SPLIT
DAY 3 - CHEST & TRICEPS
TWISTING BENCH PRESS  4 SETS X 12 REPS
INCLINE CLOSE PRESS  4 SETS X 12 REPS
SINGLE ARM FLOOR PRESS  4 SETS X 12 REPS
UNDERHAND FLY  4 SETS X 12 REPS
SKULL CRUSHERS  3 SETS X 12 REPS
KICKBACKS  3 SETS X 12 REPS
CORE: ROLL OUTS  3 SETS X 25 REPS

DAY 4 - SHOULDERS & TRAPS


HANG CLEAN PRESS  4 SETS X 12 REPS
SCOTT PRESS  4 SETS X 12 REPS
WINDMILL PRESS  4 SETS X 12 REPS
SUPERSET FRONT RAISE
LATERAL RAISE
REVERSE FLY  4 SETS X 10 REPS (EACH EXERCISE)
SEATED SHRUGS  4 SETS X 12 REPS
CORE: WEIGHTED CRUNCHES  3 SETS X 25 REPS

REST DAYS X3


NOTE: FEEL FREE TO WORK ON MOBILITY OR CARDIO DURING THESE THREE
DAYS OFF, OR - IF YOU FEEL LIKE ONE BODY PART IS LAGGING BEHIND
(I.E. LEGS) THEN PERFORM THAT WORKOUT AN ADDITIONAL DAY A WEEK!

11
YOU DID IT! NOW WHAT?
You’re here. Do you know what that means? It means you made it, you finished
the B.U.F.F. Dudes 12 Week Dumbbell Only Plan! Give yourself a big pat on the
back (or high five if you finished it with a training partner) and take a quick
breather, you’ve earned it. But does this mean you’re finished? Hell no! We
recommend jumping right back into PHASE 3 and running through both it and
PHASE 4 again. And when you’re done with that? That’s when you begin to get
creative! Start redesigning our plan based upon your specific needs or goals
and bring the buffness to a whole new level. You’ve finished our plan, now it’s
time to start building your own!

o ry
ict
V o ry
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V 13
EXERCISE TUTORIALS
Goblet squats
Step by step
• Grasp the dumbbell on one side with your palms.
• Place your feet wider than hip width.
• Keep your back straight and torso vertical; flex in
the hip and squat down.
• Bring your hip crease below the knees.
• Push through the midfoot and extend the hips
and knees to the top position.

Tips: Keep the knees inline with the toes.

bent over rows


Step by step
• Grasp a set of dumbbells and stand with your feet hip width apart.
• With slightly bent knees and flexing in the hip, bow forward until your torso is about
parallel with the floor.
• Pulling the shoulders back (retracting the scapula) and flexing in your elbows, bring
the dumbbell upwards.
• Once you reach the top position, slowly lower the dumbbells to the bottom position.

Tips: Bring your elbows


as high as possible to help
contract your lats to the
max. Keep a neutral chin.

14
HEAD
EXERCISE TUTORIALS
bENCH PRESS
Step by step
• Grasp a set of dumbbells.
• Lie supine (facing up) on a flat bench with feet flat on the floor and hips and upper
back firmly planted on the bench.
• Keep your shoulders back; scapula retracted.
• Maintain around a 45 degree angle between your elbow and torso.
• Press the dumbbells upwards and together at the top position.

Tips: Keep a slow and controlled tempo.

shoulder PRESS
Step by step
• Grasp a set of dumbbells and bring them up to your shoulders.
• Stand with your feet hip width apart and legs locked and flexed.
• Press the dumbbells upward until your reach the top position; slightly elevating your
scapula at the top.
• Maintain a vertical torso and neutral chin.

Tips: Don’t use leg bounce to help you press the weight.

15
EXERCISE TUTORIALS
Farmer Squats
Step by step
• Grasp the dumbbells in each hand.
• Place your feet at hip width.
• Keep your back straight and torso vertical; flex in the hip and
squat down.
• Bring your body down until you reach
a 90 degree angle between upper and
lower leg.
• Push through the midfoot and extend
the hips and knees to the top position.

Tips: Taking a more narrow stance will


allow for easier travel for the dumbbells.

Roll outs
Step by step
• Get onto your knees and have a set of dumbbells placed in front of you.
• Grasp the dumbbells and extend your hips; allowing the dumbbells to roll forward.
• Keeping your arms straight and core tight, bring your body down until your torso is
near parallel to the floor.
• Flex in your hip and bring yourself up to the starting position.

Tips: Use a cloth on the grips of the dumbbells to help make it easier to roll in your hands.

16
HEAD
EXERCISE TUTORIALS
Prone Row
Step by step
• Lie in the prone position with an
elevated bench to ensure your arms can
be hanging straight down.
• Grasp a set of dumbbells.
• With your sternum firmly planted on
the bench, pull your shoulders back
while flexing in the elbows to bring the
dumbbells to the top position.
• Slowly lower your arms back down to
the starting position.

Tips: Bring your elbows up as high as you


can to ensure the full contraction of the lats.

Incline Press
Step by step
• Grasp a set of dumbbells.
• Lie supine (facing up) on an incline
bench with feet flat on the floor and
hips and upper back firmly planted on
the bench.
• Keep your shoulders back; scapula
retracted.
• Maintain around a 45 degree angle
between your elbow and torso.
• Press the dumbbells upwards and
together at the top position.

Tips: Keep a slow and controlled tempo.

17
EXERCISE TUTORIALS
ss
Seated Shoulder Pre
Step by step
• Grasp a set of dumbbells, sit on a
bench and bring the dumbbells up to
your shoulders.
• Keep a vertical torso as you press the
dumbbells upward to the top position.
• Feet flat on the floor with a neutral
chin.

Tips: Don’t let your elbows flare out too


much as you press the weight upwards.

Twisting Planks
Step by step
• Get into the plank position.
• Twist your hips to one side and tap the ground. Alternating back
and forth.

Tips: Keep both forearms on the ground.

18
HEAD
EXERCISE TUTORIALS
Single Arm Rows
Step by step
• Grasping one dumbbell with your hand, bow
forward and support yourself with your free
hand on your knee or a bench.
• Keep your torso straight and rigid.
• Pull the dumbbell upwards toward your hip by
flexing in your elbow and pulling your shoulder
back.
• Once you’ve reached the top position, slowly
lower the dumbbell down until you feel a
stretch in your lat.

Tips: As you pull the dumbbell upwards, make sure


you don’t rotate your torso.

Single Arm Press


Step by step
• Grasp a dumbbell.
• Lie supine (facing up) on a flat bench with feet flat on the floor in a wide stance and
hips and upper back firmly planted on the bench.
• Keep your shoulders back; scapula retracted with one arm stretched out to your side
for counter balance.
• Maintain around a 45 degree angle between your elbow and torso.
• Press the dumbbell upward and slightly inward at the top.

Tips: Maintain a tight core to keep trunk rotation at a


minimum; as the weight will pull you to one side.

19
EXERCISE TUTORIALS
Press
Single Arm Shoulder
Step by step
• Grasp a dumbbell and bring the
dumbbell up to your shoulder.
• Keep a vertical torso as you press the
dumbbell upward to the top position.
• Feet flat on the floor with a neutral
chin.

Tips: Widen your foot stance to help


stabilize yourself.

Otis Ups
Step by step
• Lie on the ground face up with knees bent and feet flat on the
ground.
• Extend arms straight out in front of you.
• Flex your spine, rolling it up as you contract your abdominal muscle.
• Sit up until your chest is at your knees and your arms are straight
above your head and then roll yourself back down to the starting
position.

Tips: Hold a weight to make this exercise more difficult.

20
HEAD
EXERCISE TUTORIALS
Squat Thrusters
Step by step
• Grasp dumbbells in each hand and raise them to your shoulders;
with elbows bent.
• Place your feet slightly wider than hip width.
• With a vertical torso, flex in the hip and knees; lowering yourself
until the hip crease is below the knees.
• Push through the midfoot; extending in the hip and
knees.
• Using the momentum of the squat; push the
dumbells to the top position by extending the
elbows.
• Once you reach the full extended position of the
legs and arms; lower the dumbbells to the starting
position and you're ready to start again.

Tips: Keep your knees in line with your toes.

Commando Rows
Step by step
• Place a set of dumbbells on the ground and grasp them firmly while getting into a
pushup position.
• Bring your feet very wide to increase your support and balance.
• With your palms facing each other and your hand placement at shoulder width,
slowly bring one dumbbell upwards by flexing in the elbow and pulling the shoulder
back.
• Once you bring one side down, immediately row the other side.

Tips: Don’t let your hips dip downward toward the floor.

21
EXERCISE TUTORIALS
Floor Press
Step by step
• Lie supine (facing up) on the floor, with your legs
straight.
• Grasp a set of dumbbells.
• Keep your elbow at around a 45 degree angle to your torso as
you press the weight up.
• Slowly lower the weight down until the back of your upper
arms touch the floor.

Tips: Keep a slow tempo as you lower the weight and


explosively press the weight upwards.

Hang Clean and Press


Step by step
• Grasp a set of dumbbells with palms facing toward you and stand with your feet hip
width apart.
• Push your hip back slightly and explosively extend the hips and pull the dumbbells
upwards; flipping your grip to catch the dumbbells in the clean position (palms
facing away from you).
• Once the dumbbells reach your shoulders, press the weight upwards to the top
position.
• Lower the dumbbells to the starting position.

22
HEAD
EXERCISE TUTORIALS
Skull Crushers
Step by step
• Lie supine (facing up) on the bench with feet flat on the floor and hips and upper
back firmly planted on the bench.
• Grasping the dumbbells, palms facing each other and arms straight. Hold them
above you much like you're going to perform a bench press.
• Flex in your elbows and lower the dumbbells until they’re beside your head and feel
a slight stretch in your triceps.
• Extend your elbows by contracting your triceps and lift the dumbbells back to the
starting position.

Tips: Don’t let your elbows flare too much during the exercise.

Supinating Curls
Step by step
• Grasp a set of dumbbells with straight
arms and a neutral grip.
• As you flex in your elbows by
contracting the biceps, turn your palms
up (supinating).
• Squeeze the biceps at the top
position and slowly return to the
starting position.

Tips: Do not use any momentum by swinging.


Keep your elbows at your side.

23
EXERCISE TUTORIALS
Superman s
Step by step
• Lie down on your stomach
with your hands fully
extended in front of you.
• Raise your hands and feet vertically
up, by arching your lower back. Keep them
straight the entire time.
• Go back to the starting position but don’t stay unflexed, immediately do the next
repetition.

s
Overhead Split Squat
Step by step
• Get into a lunge position; one foot placed in front with your foot flat; the other
extended behind with your toes placed on the ground for support.
• Grasp the dumbbells and extend them overhead.
• Keep a straight and vertical torso.
• Slowly lower yourself down by flexing in
the hip and knees; when the knee of the
leg that is positioned behind you almost
touches the ground; extend upwards.
• Push through the midfoot.

Tips: Keep arms straight and locked.


Maintain an upward and downward
motion; try to avoid any forward and
backward motion.

24
HEAD
EXERCISE TUTORIALS
Close BENCH Press
Step by step
• Lie supine (facing up) on a bench
• Grasp a set of dumbbells and hold them
together with palms facing each other.
• Keep your shoulders
retracted; upper back
and hips firmly planted
on the bench. Feet flat
on the floor.
• Make sure your
elbows run close to
your torso.

Tips: As you reach the top


position, lock your elbows
and squeeze your triceps.

Scott Press
Step by step
• In a standing or seated position, grasp a set of dumbbells.
• Have your upper and lower arms at a 90 degree angle with your elbows pointed
forward, upper arms parallel with the floor and your palms facing each other.
• Rotate your elbows outward, allowing your shoulder blades to squeeze together.
• As your elbows flare out, elevate your shoulders and bring your elbows upward and
dumbbells together.
• Slowly bring the dumbbells and arms to the starting position.

Tips: Don’t extend your elbows. Focus on the scapular


retraction and elevation to help isolate the shoulders
and trapezius.

25
EXERCISE TUTORIALS
Pull Overs
Step by step
• Lie crossways on a bench and
grasp a dumbbell with both hands.
• Feet flat on the floor and your upper
and lower legs at a 90 degree angle.
Your torso parallel with the floor.
• Start with the dumbbell directly above your sternum
with arms slightly bent but rigid and stationary.
• Taking a deep breath, flex in the shoulder joint and
bring the dumbbell back and behind your head.
Feeling a deep stretch in your lats, chest and
shoulders.
• Exhale as you extend in the shoulder to bring
the dumbbell back to the top position.

Tips: Dip your hips slightly to create more stretch


in your lats. Try not to flex and extend in the
elbows as you perform the exercise.

Around the Worlds


Step by step
• Grasp a set of dumbbells.
• Lie supine (facing up) on a flat bench with feet flat on the floor and hips and upper
back firmly planted on the bench.
• Keep your arms straight with your palms facing up and start with your hands at your
side.
• Rotate your arms in a circular motion until they’re above your head.

Tips: Keep your arms parallel with the floor. Imagine you’re making a snow angel.

26
HEAD
EXERCISE TUTORIALS
Windshield Wipers
Step by step
• Lie supine (facing up) on the ground with your arms out to your side and palms
facing down.
• Raise your legs up with knees bent.
• Slowly bring your legs to one side and then the other in an alternating motion.

Tips: Keep your back firmly planted on the ground. To make this exercise more difficult,
straighten out your legs.

Incline "High Row"


Step by step
• Set a bench at an incline and lay in a prone position.
• Grasp a set of dumbbell.
• With your sternum firmly planted on the bench, pull the dumbbells upwards by
flexing in the elbows and pulling the shoulders back.
• Your elbows should be at a 90 degree angle to your torso and the dumbbells will be
pulled toward the upper chest area.
• Slowly lower the dumbbells to the bottom position.

Tips: Slightly arch your lower back while you pull the weight upwards to help contract
the lats and lower back.

27
EXERCISE TUTORIALS
Squat Jumps
Note: This is more of a plyometric based exercise which will definitely make your legs
more powerful! It’s focusing on the energy output explosive strength.

Step by step
• Take a squat position.
• Push through the heels and jump straight up into the air.
• As you return down into the squat position, try to absorb your bodyweight to cumulate
all the energy.
• Use that energy to explode back up to top position.

Tips: All the normal squat rules apply here as well so try to keep your back straight,
legs about shoulder width apart and your knees not going further than your toes and
more out than in. It will also help to really create as much of that vertical energy as
you’re capable of.

28
HEAD
EXERCISE TUTORIALS
Push Press
Step by step
• Grasp a set of dumbbells and bring them up to your shoulders.
• Stand with your feet hip width apart.
• Dip down by flexing in your knees, drive upwards by extending
your knees and hips and press
the dumbbells upward until
your reach the top position;
slightly elevating your scapula
at the top.
• Maintain a vertical torso and
neutral chin.

Tips: Remember this: dip, drive,


press.

Twisting Incline Press


Step by step
• Lie supine (facing up) on an incline bench with feet flat on the floor, upper back and
hips firmly planted on the bench and shoulders (scapula) retracted.
• Grasp a set of dumbbells with your palms facing away from you and your elbows
around a 45 degree angle.
• As you press the dumbbells upward, rotate your palms so they face each other.
• Once you reach the top position, bring the dumbbells down and rotate your palms
away from you to the starting position.

Tips: As you press the dumbbells to the top position, lock your elbows and squeeze
your chest.

29
EXERCISE TUTORIALS
ess
Single Arm French Pr
Step by step
• Grasp a dumbbell and raise your arm
straight above you.
• Flex in your elbow and lower the dumbbell
until it reaches behind your head and you
feel a stretch in your triceps.
• Once you reach the bottom position,
contract your triceps and extend your
elbow; raising the dumbbell to the top
position.

Tips: Don’t let your shoulder get involved in


the exercise; turning into a pressing motion.
Keep the weight light to ensure proper form
and isolation.

Concentration Curls
Step by step
• Grasp a dumbbell and support the back of your arm on your inner leg or an
incline bench.
• Flex in your elbow by contracting your biceps.
• Slowly let the dumbbell down to the starting position until your feel a stretch in
your biceps.

Tips: Slow and controlled.

30
HEAD
EXERCISE TUTORIALS
Box Squats
Step by step
• Face away from a box, stool, chair or step that is at a
height comfortable for you.
• Stand with your feet slightly wider than hip
width.
• Flex in the hip and knees; squatting
down (sitting) onto the box.
• Touch your butt onto the box and
extend up into the top position.

Tips: Keep tension in the legs as you


touch the box, stool, chair or step. Do
not relieve tension on the legs as you
sit; rocking forward to help you get to
the top position. The lower the box the
more difficult the exercise.

Weighted Crunches
Step by step
• Lie supine (facing up) on the ground with knees bent and feet hip width and flat on
the floor.
• Holding a dumbbell on your chest, push your lower back into the floor as you flex
your thoracic spine and contracting your abdominal muscles.
• Once you reach the top position, slowly roll your back down to the ground into the
starting position.

Tips: Exhale at the top position to help contract your abdominal muscles.

31
EXERCISE TUTORIALS
Rows
Alternating Bent Over
Step by step
• Grasp a set of dumbbells
and stand with your feet hip
width apart.
• With slightly bent knees
and flexing in the hip, bow
forward until your torso is
about parallel with the floor.
• Pulling the shoulders back (retracting the scapula) and flexing in your elbows, bring
one of the dumbbells upwards.
• Once you reach the top position, slowly lower the dumbbell to the bottom position and
row the other side. Alternate between each side.

Tips: Bring your elbow as high as possible to help contract your lats to the max. Keep a
neutral chin.

ess
Alternating Incline Pr
Step by step
• Lie supine (facing up) on an incline bench with feet flat on the floor and hips
and upper back firmly planted on the bench.
• Keep your shoulders back; scapula retracted.
• Maintain around a 45 degree angle between your elbows and torso.
• Press one dumbbell upwards to the top position and lower it in a slow and
controlled tempo.
• Once you complete one rep on one side, proceed to perform the press on the
opposite side. Alternate between each arm.

Tips: Don’t let your torso rotate as you press with one arm.

32
HEAD
EXERCISE TUTORIALS
Press
Alternating Shoulder
Step by step
• Grasp a set of dumbbells and bring them up to your shoulders.
• Stand with your feet hip width apart and legs locked and flexed.
• Press one dumbbell upward until your reach the top position; slightly elevating your
scapula at the top.
• Lower the one side back down to the starting position and immediately press your
other side.
• Alternate between each side.

Tips: Maintain a
vertical torso and
neutral chin.

Bent Over Shoulder


Extensions
Step by step
• Grasp a set of dumbbells.
• Bow forward until your torso is near parallel with the floor.
• With your arms straight and palms rotated to face backwards, slowly extend in the
shoulders so they raise backwards.
• Once you reach the top position, squeeze and slowly let them down to the starting
position.

Tips: This is a short


range of motion and
focusing on a small and
usually weaker muscle
group. Start light and
hold the top position
for a short time to
ensure proper muscle
contraction.

33
EXERCISE
s
TUTORIALS
Sumo to Goblet Squat
Step by step
• Take a wide stance with toes pointed outwards and grasp the dumbbell on one side
(letting the other side hang down).
• Keeping a vertical torso, squat down by flexing in the hip and knees.
• Once the bottom position of the squat is reached, push upwards into the top position
and using the momentum of the squat, bring the dumbbell upwards to below the chin.
• Repeat the squat with the dumbbell under your chin.
• You’ll be alternating between Sumo and Goblet position.

Tips: Keep your knees in line with your toes.

Reverse Crunch
Step by step
• Lay supine (facing up) on the ground.
• Crunch your lower body upwards,
bringing your knees into your chest by
flexing in your spine and letting your
hips rotate off the ground.

Tips: Exhale out as you reach the top


position to help with abdominal contraction.

34
HEAD
EXERCISE TUTORIALS
Underhand Fly s
Step by step
• Stand with your feet hip width apart,
grasping a set of dumbbells.
• Keep your chest up, shoulders back and
arms straight.
• With palms facing forward, flex in the
shoulders and bring the dumbbells
upward until your arms are parallel to
the floor.
• Bring the dumbbells inward at the top
position.

Tips: Have a slight bend in your elbows to help


alleviate any possible strain in the elbow joints.

Elevated Hip Thrusts


Step by step
• Lay crossways on a bench with your upper back supported; feet flat on the floor and
your upper and lower leg at a 90 degree angle.
• Flex in the hip and lower your butt so its close to the ground.
• Once you reach the lower position extend in the hip, pushing with the glutes into the
top position so your torso and upper leg is parallel with the floor.
• Squeeze those glutes.

Tips: Don’t let your knees turn inward.

35
EXERCISE TUTORIALS
Walking Lunges
Step by step
• Start in a standing position with your feet hip width apart.
• Take a long step forward with one leg.
• Once your forward foot is flat on the ground, flex
in the hip and knee to lower yourself down until
your backward facing leg’s knee almost touches
the ground.
• Push off with your forward facing foot and bring
your back leg forward.

Tips: Keep your forward facing foot flat


on the ground. Make sure your torso is
vertical.

RDL s
Romanian Deadlifts -
Step by step
• Grasping the dumbbells, stand with your feet hip width apart and toes
pointing forward.
• With a slight bend in your knees, flex in your hip and bow forward
while keeping a straight and rigid back.
• As you bow forward, guide the
dumbbells along the front of your
legs until you feel a deep stretch in
your hamstrings.
• Once you reach the bottom position, extend
in your hip and bring yourself to the top
position and squeeze your glutes.

Tips: Keep a neutral chin. To increase a stretch in


your hamstrings, arch your lower back.

36
HEAD
EXERCISE TUTORIALS
Standing Calf Raises
Step by step
• With feet hip width apart, push the balls
of your feet into the ground as you elevate
your heels.
• Slowly lower yourself until your heels are
flat on the ground.

Tips: Slow and controlled. Don’t bounce up


and down.

Wide to Close Press


Step by step
• Grasp a set of dumbbells.
• Lie supine (facing up) on a flat bench with feet flat on the floor and hips
and upper back firmly planted on the bench.
• Keep your shoulders back; scapula retracted.
• Maintain around a 45 degree angle between your elbow and torso.
• Press the dumbbells upwards and rotate them together at the top position
with palms facing each other.
• Keeping the dumbbells together, lower them and press them.
• You’ll be alternating between a wide (standard) and close press.

Tips: Try to maintain a fluid motion as you change the dumbbell


positions from wide to close.

37
EXERCISE TUTORIALS
Russian Twists
Step by step
• Sit on the floor with feet together and
knees bent.
• Slowly recline until your feel your
abdominals contract.
• Bring your arms straight in front of
you and slowly twist from side to side.

Tips: Don’t just move your arms from


side to side, move your whole upper
torso.

s
Bulgarian Split Squat
Step by step
• Grasp a set of dumbbells and hold them at your side.
• Use a bench to elevate one leg, while you step forward with the other.
• Keep a vertical torso as you flex in the hip and knee; squatting down
until your backward facing knee taps the ground.

Tips: Keep your forward facing foot flat on


the ground.

38
HEAD
EXERCISE TUTORIALS
Man Makers
Step by step
• Start in the push up position grasping a dumbbell in each hand; your hands shoulder
width; feet outside shoulder width.
• Row one dumbbell upwards into the armpit area by flexing in the elbow and and
slowly letting it back down to the bottom position. Repeat on the other side.
• Lower yourself down into a pushup and press back to the top position.
• Jump your feet forward so they're between the dumbbells.
• Pull the dumbbells upward and flip your grip as you slightly extend in the hips (much
like a clean) so the dumbbell land at your shoulders, simultaneously squat back down.
• Squat upwards; extending in the hips and knees as you press the dumbbells upwards.
• Return back to the starting position.

Tips: Placing your feet wide in the push-up position will stabilize you when performing
the rows.

1 2 3

4 5

6 7 8

39
EXERCISE TUTORIALS
Dumbbell Swings
Step by step
• Grasp a dumbbell with both hands on one side
with the other hanging downward.
• Stand with your feet slightly wider than
shoulder width.
• With slightly bent knees and a straight back, flex
in the hips and bow forward.
• Explosively extend in your hips and using the
momentum from the hip thrust (squeezing your
glutes) to flex in your shoulders and bring the
dumbbell up to parallel to the ground.
• As the dumbbell falls, flex in your hip and bow
forward again to catch the momentum of the
dumbbell and start again.

Tips: Don’t squat down as you perform the exercise. You should
feel a stretch in the hamstrings. Keep a neutral chin.

Farmer Walk
Step by step
• Grasp a set of dumbbells in each hand
and keep them at your side.
• Slightly shrug your shoulders to
contract your traps; stabilizing the
weight.
• Start walking in a slow and controlled
manner.

Tips: Squeeze the dumbbells firmly to


engage your forearms. Keep a tight core
and neutral chin.

40
HEAD
EXERCISE TUTORIALS
Single Leg RDL s
Step by step
• Stand with your feet hip width apart while grasping one dumbbell.
• The same side you’re holding the dumbbell with, kick your leg back as you bow
forward; flexing in your hip with a straight back.
• Once you feel a deep stretch in the hamstring of the leg that is supporting
you, extend in your hip and bring yourself to the top position.

Tips: Pick a spot on the floor to look at to help balance you throughout
the exercise.

Seated Calf Raises


Step by step
• In a seated position, take the dumbbells and
place them on each knee.
• Press the balls of your feet into the ground
and raise your heels upward.
• Squeeze your calf muscles at the top
position.

Tips: Slow and controlled.


No bouncing.

41
EXERCISE TUTORIALS
Single Arm Snatches
Step by step
• Stand with your feet shoulder width apart and the dumbbell placed on
the ground between your feet.
• Squat down with a vertical torso and neutral chin
and grasp the dumbbell with a straight arm.
• Explosively squat upwards and use the
momentum to pull the dumbbell until
it's above your head and you’re
standing upright.
• Return to the starting
position.

Tips: Remember to utilize


hip extension to create the power
for this lift.

ws
Low to High Incline Ro
Step by step
• Lie prone on an incline bench.
• Grasp a set of dumbbells; row the dumbbells upwards by flexing in your elbows and
pulling the shoulders back.
• Pull the dumbbells to the hip position; keeping your elbows close to your torso.
• Lower the dumbbells back down to the starting position.
• Now pull the dumbbells to a higher position (around your armpits); allowing your
elbows to flare so they’re at a 90 degree angle to the torso.
• Alternate between low and high row position.

Tips: Slightly arch your lower back as you row the dumbbells upwards. Bring your
elbows as far back as possible.

42
HEAD
EXERCISE TUTORIALS
Side Planks
Step by step
• Get into a side plank position, supporting yourself with one forearm on the ground
and the other hand on your hip.
• Hold.

Tips: Keep your shoulder over your elbow.

Squats - DB held on shoulders


Step by step
• Grasp dumbbells in each hand and raise them to your
shoulders; with elbows bent.
• Place your feet slightly wider than hip width.
• With a vertical torso, flex in the hip and knees; lowering
yourself until the hip crease is below the knees.
• Push through the midfoot; extending in the hip and knees
until you’re back to the top position.

Tips: Keep your knees inline with


your toes.

43
EXERCISE TUTORIALS
Sumo Deadlifts
Step by step
• Take a wide stance with toes pointed
outwards and grasp the dumbbell on one
side (letting the other side hang down).
• Keeping a vertical torso, squat down by
flexing in the hip and knees.
• Once the bottom position of the squat is
reached, push upwards into the top
position.

Tips: Keep your chest up, shoulders back


and neutral chin.

Jumping Bulgarian
Split Squats
Step by step
• Grasp a set of dumbbells and hold them at your side.
• Use a bench to elevate one leg, while you step forward with
the other.
• Keep a vertical torso as you flex in the hip and knee; squatting
down until your backward facing knee taps the ground.
• Once you reach the bottom
position, explosively
extend in the knee and
hip to jump upwards.

Tips: Catch your fall by flexing


in the knee and hip; absorbing
your weight and using the
energy to perform the next
rep.

44
HEAD
EXERCISE TUTORIALS
s
Lying Hamstring Curl
Step by step
• Lie in the prone position.
• Grasp the dumbbell with your feet.
• Flex in your knees and curl the
dumbbell upwards.
• Slowly lower the dumbbell back to the bottom
position.

Tips: Bring the dumbbell up


until your upper and lower
legs are at a 90 degree angle.

lf Raises
Single Leg Seated Ca
Step by step
• In a seated position, take one dumbbell and place it on one of your knees.
• Press the ball of your foot into the ground and raise your heel upward.
• Squeeze your calf muscle at the top position.

Tips: Slow and controlled.


No bouncing.

45
EXERCISE TUTORIALS
Accordion Crunches
Step by step
• Sit on the floor or a bench and lift your legs and torso, so you’re balancing on your hips.
• Crunch your abdominal muscles and bring your knees and chest together.
• Straighten your body out to the beginning position.

Tips: Use your hands and place them


on the ground or bench to help
balance yourself if needed.

Bent Over "Low Rows"


Step by step
• Grasp a set of dumbbells and stand with your feet hip width apart.
• With slightly bent knees and flexing in the hip, bow forward until your torso is about
parallel with the floor.
• Pulling the shoulders
back (retracting the
scapula) and flexing
in your elbows, row the
dumbbells toward your hip
area.
• Once you reach the top
position, slowly lower the
dumbbells to the bottom
position.

Tips: Bring the dumbbells


upwards in a slight arching
motion from the starting
position to the end position.

46
HEAD
EXERCISE TUTORIALS
ide Rows
Single Arm Close to W
Step by step
• Grasping one dumbbell with your hand, bow forward and support yourself with your
free hand on your knee or a bench.
• Keep your torso straight and rigid.
• Pull the dumbbell upwards toward your hip by flexing in your elbow and pulling your
shoulder back.
• Once you’ve reached the top position, slowly lower the dumbbell down till your feel a
stretch in your lat; now row the dumbbell upwards toward your armpit area.
• Alternate between rowing the dumbbell lower to your hip and wider to your armpit;
decreasing and increasing the angle of your elbow to your torso.

Tips: Bring your elbow up as high as possible to ensure the best contraction of the back
muscles.

Hammer Curls
Step by step
• Grasp a set of dumbbells and hold them at
your side with palms facing you.
• Keeping your thumbs up, flex your elbows
by contracting your biceps.
• Bring the dumbbells slightly inward as
your curl up.

Tips: Do not use momentum by swinging.


Keep your elbows at your side.

47
EXERCISE TUTORIALS
Circular Curls
Step by step
• Grasp a set of dumbbells and hold them at your side with palms facing up.
• Flex in your elbows by contracting your biceps.
• As you curl, bring the dumbbells inward. Once you reach the top position, rotate
outwards and lower the dumbbells to the starting position.

Tips: Keep your elbows at your side and make the circular motion with the dumbbells in
a fluid motion.

Twisting Bench Press


Step by step
• Lie supine (facing up) on a flat bench with feet flat on the floor, upper back and hips
firmly planted on the bench and shoulders (scapula) retracted.
• Grasp a set of dumbbells with your palms facing away from you and your elbows
around a 45 degree angle.
• As you press the dumbbells upward, rotate your palms so they face
each other.
• Once you reach the top position, bring the dumbbells down and
rotate your palms away from you to the starting position.

Tips: As you press the dumbbells


to the top position, lock your
elbows and squeeze your chest.

48
HEAD
EXERCISE TUTORIALS
ss
Single Arm Floor Pre
Step by step
• Lie supine (facing up) on the floor, with your legs straight.
• Grasp a dumbbell.
• Keep your elbow at around a 45 degree angle to your torso as you press
the weight up.
• Slowly lower the weight down until
the back of your upper arms touch
the floor.

Tips: Keep a slow tempo as you lower


the weight and
explosively press
the weight upwards.

Incline Close Press


Step by step
• Grasp a set of dumbbells.
• Lie supine (facing up) on an incline bench with feet flat on the floor and hips and
upper back firmly planted on the bench.
• Keep your shoulders back; scapula retracted.
• Have your palms facing each other with dumbbells held together and make sure
your elbows run close to your torso as you press upwards.

Tips: Squeeze the dumbbells together to help contract your chest.

49
EXERCISE TUTORIALS
Front Raises
Step by step
• Grasp a set of dumbbells.
• With a neutral grip (thumbs facing up), raise
the dumbbells upwards with straight arms.
• Once your arms are parallel with the
floor, slowly let them down to the starting
position.

Tips: Have a slight bend in the elbows to help


contract the muscles and stabilize the joints.

Kickbacks
Step by step
• Grasp a dumbbell and bow forward until your torso is near parallel with the ground.
• Bring your elbow up so its close to your side and have your upper and lower arm at
a 90 degree angle.
• Extend your elbow by contracting your triceps; raising the dumbbell.
• Once you reach the top position with your arm straight, squeeze your triceps and
slowly let the dumbbell down to the starting position.

Tips: Don’t allow yourself to use any momentum to help with elbow extension.

50
HEAD
EXERCISE TUTORIALS
Windmill Press
Step by step
• Stand with your feet shoulder width apart.
• Grasp a dumbbell with one hand and with your elbow close to your torso, hold the
dumbbell at your shoulder.
• Press the dumbbell upwards until your reach the top position.
• While the dumbbell is above your head, push your hip to your side, guiding your arm
(the one without the dumbbell) along your side as you lean.
• As you feel the stretch in your oblique, slowly return to the top position and let the
dumbbell back down to your shoulder; ready to start again.

Tips: Keep your legs straight. As you lean, make sure the dumbbell that is held overhead
is always located inline with the center of mass to help with balance.

51
EXERCISE TUTORIALS
Reverse Fly s
Step by step
• Grasp a set of dumbbells.
• Bow forward until your torso is near parallel with the
floor.
• With your arms straight and palms facing each other,
raise the dumbbells outward until they’re parallel to
the floor.
• Slowly let the dumbbells down to the starting position.

Tips: Have a slight bend in the elbows to help contract the


muscles and stabilize the joints.

Lateral Raises
Step by step
• Grasp a set of dumbbells.
• With the dumbbells at your side and palms facing your body, slowly raise the
dumbbells upwards.
• Once your arms are stretched out to your side and parallel with the ground, slowly
let them down to the starting position.

Tips: Have a slight bend in the elbows to help contract the muscles and stabilize the joints.

52
HEAD
EXERCISE TUTORIALS
Shrugs
Step by step
• Grasp a set of dumbbells.
• With straight arms, hold the
dumbbells at your side with
palms facing your body.
• Slowly elevate your
scapula (shoulders) as
high as you can.
• Hold the top position for
a short time and slowly
return to the starting
position.

Tips: Imagine trying to


touch your shoulders to
your ears.

53
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