Programs / Strength Upper/Lower (Dumbbell Only, Beginner)
Strength Upper/Lower (Dumbbell Only, Beginner)
Two compound lifts at three sets of five open every session, then focused accessory and core work. Show up, log your sets, repeat. Built by real trainers to run in about forty five focused minutes. Warm up with intent, run every set as written, log it, and leave.
Progression: Add load each week while holding every rep. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.
Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.
Inside the week
chestlatsshoulderstricepsbicepsabdominals
- Dumbbell Floor Press3 x 5
- Bent Over Two-Dumbbell Row3 x 5
- Alternating Deltoid Raise3 x 10-12
- Lying Dumbbell Tricep Extension3 x 10-12
Lower A
quadricepshamstringsglutesquadricepshamstringscalves
5 exercises · full detail in the app
Upper B
shouldersmiddle backchestbicepstricepsabdominals
4 exercises · full detail in the app
Lower B
glutesquadricepshamstringsglutesquadricepscalves
5 exercises · full detail in the app
The full week, week to week progression, and the set by set log live in the Spec Fitness app.
Run Strength Upper/Lower (Dumbbell Only, Beginner) with every set logged.
7 day free trial, $25 a month. Tune any session to fit your week.
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