How many sets of dumbbells do you recommend & what weights should they be? Ideally, you’ll want a light set, a medium set & a heavy set. However, if you have only one set you can make it work. If you have to choose, go with a lighter set so that you can do all of the movements. If you only own a set of 50lb DBs, you probably wouldn’t be able to do Tricep kickbacks (unless you’re the hulk 😅), so keep this in mind. I personally would use a set of 8, 20 & 35lb DBs for this program.
What is the training split? There are just 3 workouts per week, that can be done on the days that you choose. However, this is how I recommend splitting them up, in conjunction with my Core Challenge:
•Monday - Lower body + optional core from challenge
•Tuesday - optional HIIT from challenge
•Wednesday - Upper body + optional core from challenge
•Thursday - optional HIIT from challenge
•Friday - Full body + optional core from challenge
•Saturday - rest
•Sunday - rest
Who are these workouts for? • Beginners
• Those who are getting back into fitness after taking time off
• Those who are simply too busy to make it to the gym 5+ days per week
• Those who travel often & who workout from hotels
• Mom’s or dad’s who have to workout from their living room
• Those who simply need a plan to follow to re-establish a fitness routine
How should I integrate the Core Challenge into this program? If you want to follow this plan in conjunction with my Core Challenge, here’s how I recommend doing so:
•Monday - Lower body + optional core from challenge
•Tuesday - optional HIIT from challenge
•Wednesday - Upper body + optional core from challenge
•Thursday - optional HIIT from challenge
•Friday - Full body + optional core from challenge
•Saturday - rest
•Sunday - rest