Heavy Pair
Eight weeks of fives and sixes for people whose dumbbells are heavy. Few movements, long rests, a bench to press from.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A heavy pair or a big adjustable set, and a flat bench. The bench is required — heavy bells need somewhere to be pressed 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
- Dumbbell Bench Press 4 × 5
- Dumbbell Shoulder Press 3 × 6
- Incline Dumbbell Press 3 × 8
- Lying Triceps Extension 3 × 10
Three press angles, heaviest first. Kick the bells up off your knees to start each set.
Day 2 Pull & Hinge
- Dumbbell Romanian Deadlift 4 × 6
- One-Arm Dumbbell Row 4 × 6 each
- Dumbbell Shrug 3 × 10
- Hammer Curl 3 × 10
The hinge leads while the back is fresh. Row the bell to your hip, not your armpit.
Day 3 Legs
- Dumbbell Squat 4 × 6
- Bulgarian Split Squat 3 × 6 each
- Dumbbell Step-up 3 × 8 each
- Plank 3 × 45 sec
Single-leg work at these weights is the day. Step down under control every rep.
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
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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