clouder/Worksheet.md

Last active January 11, 2021 07:38

Star (0) You must be signed in to star a gist
Fork (0) You must be signed in to fork a gist

Select an option

Learn more about clone URLs
Clone this repository at <script src="https://gist.github.com/clouder/19070f1114de1cb6b4ab1698ef896d21.js"></script>
Save clouder/19070f1114de1cb6b4ab1698ef896d21 to your computer and use it in GitHub Desktop.

Download ZIP

Dumbbell Program Worksheet derived and inspired by Athlean-X on YouTube

Raw

Worksheet.md

Strength

Legs
- Reverse Lunge
- Romanian Deadlift
Shoulders
- Standing Press
Chest
- Weighted Dip (Forward Leaning)
Triceps
- Weighted Dip (Upright)
- Close Grip Press (Elbows In)
Biceps
- Unilateral Curl
- Weighted Chin Up
Back
- Pull Up
Abs

Power

Legs
- Jump Squat
Shoulders
- Push Press
Chest
- Plyo Pushup
Triceps
- JM Press
- Plyo Diamond Pushup
Biceps
- Plyo Chinup
Back
- Dead Row
Abs
- Twisting Toe Tap

Hypertrophy

Legs
- Bulgarian Split Squat
  - Upright
  - Leaning
Shoulders
- Side Uni-lateral Raise
- Strict Side Lateral Raise
Chest
- Eccentric Floor Fly
Triceps
- Lying Extension (followed by eccentric overload)
Biceps
- Incline Curl
- Upright Seated Curl (followed by eccentric overload)
Back
- Pullover
Abs
- Weighted Levitation Crunch

Metabolic

Legs
- Walk the Box
Shoulders
Chest
- Bench Press (Ladder Style Pausing)
Triceps
- Floor Dip into Dumbbell Pushup (Descending Ladder)
Biceps
- Incline Curl to Seated Curl to Drag Curl
Back
- Chest Supported Touch Row
Abs
- Rock the Boat
- Hollow Rock

Total Body

Legs
- Squat Cleans
- Farmer Walks
Shoulders
- Clean and Over
Chest
- Bench Press Up (Optionally followed by stand)
Triceps
- Overhead Extension Thruster
Biceps
- Underhand Dead Row
Back
- Man Maker
Abs
- Overhead Walk

Corrective

Legs
- Golbet Abductor Lunge
Shoulder
- Prone Press
Chest
- Weighted Pec Minor Stretch
Triceps
- Dumbbell Devil
Biceps
- Wrist Curl
- Farmer Walks
Back
- W Raise
Abs
- Ab Rollup

Miscellaneous

Legs
- Offset Lunge
Rear Delts
- Urlacher (looks like seated W Raise)
Chest
- UCV Raise
  - High
  - Low
Triceps
- Tricep Kick Back
Biceps
- Cross Body Hammer Curl
Back
- Bench Reverse Hyper
Abs
- Gymnast Ab Tuck

Extra

Thighs
Calves
- Seated Calf Raise
- Standing Calf Raise

Sign up for free to join this conversation on GitHub. Already have an account? Sign in to comment