MUSCLE BUILDER, DUMBBELL

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ABOUT THE PROGRAM

Build Strength. Enhance Performance. Transform Your Physique.
Welcome to the Muscle Builder program, a comprehensive training system designed to develop functional strength, improve athleticism, and sculpt your body. This program combines strength and conditioning with physique training packaged into a low volume - high frequency workout.

🛠️ PROGRAM STRUCTURE
Day 1 – Back, Shoulders, & Arms This session strengthens the back and arms with exercises like dumbbell bent-over rows and dumbbell pullovers. Shoulders and arms are sculpted using dumbbell side raises, curls, and tricep extensions. You’ll move through a mix of warmups and targeted muscle-building sets designed to develop upper body strength.

Day 2 – Legs, Chest, & Abs The focus shifts to the lower body with goblet squats, dumbbell RDLs, and walking lunges to build power and stability. Chest development follows with incline dumbbell chest presses and dumbbell flys for hypertrophy. The workout finishes strong with reverse crunches to fire up the core.

Day 3 – Back, Shoulders, & Arms This workout targets the shoulders and back with dumbbell side raises, upright rows, and single-arm dumbbell rows. Overhead carries are added for functional strength and mobility. Arms are challenged with alternating dumbbell curls and single-arm dumbbell kickbacks.

Day 4 – Legs, Chest, & Abs Lower-body strength and coordination are developed through kickstand RDLs and walking lunges. Dumbbell decline chest presses and crunches provide chest engagement and core activation. The session delivers a well-balanced combination of leg, chest, and core movements.

Day 5 – Upper Body Cap off the week with a focus on the upper body using dumbbell pullovers, pronated rows, and Y raises to target the deltoids and upper back. Finish strong with arm-focused work including single-arm curls, bench dips, hammer curls, and dumbbell kickbacks to lock in full upper body development.

🚀 PROGRAM HIGHLIGHTS
+ Performance Physique Approach: Smart blend of strength & aesthetic training for balanced development.
+ Athletic Warm-Ups: Dynamic movements to prepare your body for optimal performance.
+ Progressive Overload: Structured progression to continuously challenge your muscles.

Buy the MUSCLE BUILDER DB PROGRAM today!

DAY 1 BREAKDOWN:

🔍 Back, Shoulders, & Arms — built around mobility, activation, & intelligent intensity progression. This workout is programmed to activate key upper body muscle groups. The sequencing and rest periods allow for a hybrid goal of hypertrophy, muscle activation, and joint-friendly execution.

 🧘 A BLOCK: Activation / Mobility
A1: Cats & Dogs – Spinal mobility and core activation. Excellent for prepping the thoracic spine and pelvis
A2: Standing Ts – Activates rear delts and scapular stabilizers
A3: Reach Backs – Thoracic rotation and shoulder mobility drill
🟢 Purpose: Mobilize the spine and shoulders, increase blood flow, and prep postural muscles.

💪 B + C BLOCK: Back Compound Work
B1: Warmup DB Bent Over Row – 50% intensity to dial in form and neuromuscular control
C1: DB Bent Over Row – full intensity, heavy enough for hypertrophy but not to failure
🟢 Purpose: Core compound pulling movement for back width and density. Good mechanical sequencing with warm-up first.

💪 D + E BLOCK: Lats & Serratus Activation
D1: Warmup DB Pullover – Introduced at 50% intensity to groove the motion
E1: DB Pullover – full effort. DB Pullover bridges chest and back and engages deep core + shoulder mechanics
🟢 Purpose: Works in a functional sagittal plane stretch and lat activation. Also great for thoracic expansion and scapular motion.

💪 F BLOCK: Shoulder Isolation
F1: DB Side Raise – build delts, particularly medial heads for width and aesthetics
🟢 Purpose: Isolation work for shoulder cap development. Shorter rest keeps tension high.

💥 G BLOCK: Arm Superset
G1: DB Curl – focused bicep pump
G2: Lying DB Tricep Extension – tricep stretch & overload
🟢 Purpose: Classic biceps-triceps pairing to flush arms with blood. Isolation with moderate volume and intensity.

Buy the MUSCLE BUILDER DB PROGRAM today!