Back to the Bells
Six weeks back into training after time off. Paired movements, three days a week, thirty-five minutes.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells and floor space. No bench, and nothing to hang from.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Press & Pull
- Standing Dumbbell Press 3 × 8
- Bent-Over Dumbbell Row 3 × 10
- Dumbbell Squat 3 × 10
- Dead Bug 3 × 10 each side
Alternate the press and the row — a set of each, then rest a minute. The squat stands alone.
Day 2 Hinge & Push
- Dumbbell Romanian Deadlift 3 × 10
- Push-up 3 × 12
- Bent-Over Dumbbell Row 3 × 12
- Side Plank 3 × 30 sec each side
Push-ups and rows alternate the same way. Hinge at the hips — the knees stay where they started.
Day 3 Legs & Arms
- Dumbbell Reverse Lunge 3 × 10 each
- Dumbbell Curl 3 × 12
- Overhead Triceps Extension 3 × 12
- Lateral Raise 3 × 15
- Plank 3 × 45 sec
The lighter day. Curl and extension alternate, and nothing here needs to be heavy.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.