The Second Eight
The block after Dumbbell Muscle: eight more weeks on the pair and the bench, every angle the first eight did not use.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A pair of dumbbells and an adjustable bench — the incline setting gets used every upper day. The bench is not optional.
The sessions Four 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 Upper A
- Incline Dumbbell Press 4 × 10
- Bent-Over Dumbbell Row 4 × 10
- Incline Dumbbell Flye 3 × 12
- Preacher Curl 3 × 12
- Lying Triceps Extension 3 × 12
The incline leads this block the way the flat led the last one. Full stretch at the bottom.
Day 2 Lower A
- Bulgarian Split Squat 4 × 10 each
- Dumbbell Romanian Deadlift 3 × 12
- Dumbbell Calf Raise 3 × 15
- Reverse Crunch 3 × 12
The split squat is the day. Set the bench once and leave it — same stride every set.
Day 3 Upper B
- Arnold Press 4 × 10
- One-Arm Dumbbell Row 4 × 12 each
- Reverse Flye 3 × 15
- Dumbbell Pullover 3 × 12
- Concentration Curl 3 × 12 each
The Arnold turns all the way through — palms at your chin at the bottom, forward at the top.
Day 4 Lower B
- Dumbbell Squat 4 × 12
- Dumbbell Reverse Lunge 3 × 10 each
- Dumbbell Romanian Deadlift 3 × 12
- Bicycle Crunch 3 × 20
- Side Jackknife 3 × 12 each side
High-rep squats, then everything single-leg or on the floor. Finish with the waist work.
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
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.