This Video Will Hit Different After 10 Weeks... (Time Capsule Video)
Автор: From Firefighter to Fit Father
Загружено: 2025-08-05
Просмотров: 27
I'm doing this time capsule video to help me achieve my goal of completing this workout plan. It's going to be so nice to watch it. I encourage you to make one for whatever goal you have! You got this!
10 WEEK DUMBBELL ONLY PLAN
This 10-week dumbbell-only plan is designed for busy dads who want to gain 8-12 pounds of lean muscle
using a simple, effective 4-day split. Whether you're training in your garage, living room, or backyard - this
plan will help you build strength, energy, and confidence.
Monday - PUSH:
1. Dumbbell Floor/Bench Press - 4 sets of 8-12 reps
2. Overhead Shoulder Press - 4x8-12
3. Lateral Raises - 3x12-15
4. Dumbbell Triceps Extensions - 3x12-15
Tuesday - LOWER:
1. Goblet Squats - 4x8-12
2. Bulgarian Split Squats - 3x10 each leg
3. Romanian Deadlifts - 4x8-12
4. Standing Calf Raises - 4x15-20
Wednesday - REST
Thursday - PULL:
1. One-arm Dumbbell Row - 4x8-12 each side
2. Bent-over Rows - 4x8-12
3. Rear Delt Fly - 3x12-15
4. Bicep Curls - 3x12-15
Friday - FULL BODY:
1. Dumbbell Thrusters - 4x10
2. Dumbbell Clean and Press - 4x8-10
3. Farmer's Carries - 3x1 min walk
4. Plank - 3 sets of 30-60 seconds
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