DUMBBELLS ONLY
4X/WEEK
SYATT FITNESS INNER CIRCLE
WEEK 1
DAY 1: LOWER BODY
1. SUPERSET
NOTES
1A) DB ROMANIAN DEADLIFT:
3 SETS, 8 REPS
1B) GOBLET SQUAT:
3 SETS, 8 REPS
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) DB REVERSE LUNGE:
3 SETS, 10 REPS/LEG
2B) SPLIT STANCE ROMANIAN DL:
3 SETS, 10 REPS/LEG
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) GOBLET LATERAL LUNGE:
3 SETS, 10 REPS/LEG
3B) SINGLE LEG HIP THRUST:
3 SETS, 10 REPS/LEG
3C) REACHING PLANK:
3 SETS, 6 REPS/ARM
*NOTE: REST 75 SECONDS BETWEEN SETS
1
WEEK 1
DAY 2: UPPER BODY
1. SUPERSET
NOTES
1A) DB BENCH PRESS:
3 SETS, 8 REPS
1B) DB ROW:
3 SETS, 8 REPS/ARM
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) SEATED DB SHOULDER PRESS:
3 SETS, 10 REPS
2B) DB PULLOVER:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) PUSH-UP:
3 SETS, 12 - 15 REPS
3B) DB ALTERNATING HAMMER
CURL: 3 SETS, 10 REPS/ARM
3C) DB REAR DELT RAISE:
3 SETS, 12 REPS
*NOTE: REST 75 SECONDS BETWEEN SETS
2
WEEK 1
DAY 3: LOWER BODY
1.
STRAIGHT SET
NOTES
1A) DB BULGARIAN
SPLIT SQUAT:
3 SETS, 8 REPS/LEG
*NOTE: REST 2 MINUTES BTWN SETS
2. SUPERSET
NOTES
2A) SINGLE-LEG
ROMANIAN DL:
3 SETS, 8 REPS/LEG
2B) CLOSE STANCE
GOBLET SQUAT:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) 1.5 DB ROMANIAN
DEADLIFT:
3 SETS, 12 REPS
3B) SINGLE-LEG HIP THRUST:
3 SETS, 12 REPS/LEG
3C) RUSSIAN TWIST:
3 SETS, 12 REPS/SIDE
*NOTE: REST 75 SECONDS BETWEEN SETS
3
WEEK 1
DAY 4: UPPER BODY
1. SUPERSET
NOTES
1A) DB BENCH PRESS W/ PAUSE
AT BOTTOM:
3 SETS, 8 REPS
1B) DB ROW W/ PAUSE AT TOP:
3 SETS, 8 REPS/ARM
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) 1.5 DB SHOULDER PRESS:
3 SETS, 10 REPS
2B) DEADSTOP DB ROW:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) DB FRONT SHOULDER RAISE:
3 SETS, 12 - 15 REPS
3B) DB LATERAL SHOULDER
RAISE: 3 SETS, 12 - 15 REPS
3C) DB CURL:
3 SETS, 12 REP/ARM
*NOTE: REST 75 SECONDS BETWEEN SETS
4
WEEK 2
DAY 1: LOWER BODY
1. SUPERSET
NOTES
1A) DB ROMANIAN DEADLIFT:
3 SETS, 8 REPS
1B) GOBLET SQUAT:
3 SETS, 8 REPS
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) DB REVERSE LUNGE:
3 SETS, 10 REPS/LEG
2B) SPLIT STANCE ROMANIAN DL:
3 SETS, 10 REPS/LEG
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) GOBLET LATERAL LUNGE:
3 SETS, 10 REPS/LEG
3B) SINGLE-LEG HIP THRUST:
3 SETS, 10 REPS/LEG
3C) REACHING PLANK:
3 SETS, 6 REPS/ARM
*NOTE: REST 75 SECONDS BETWEEN SETS
5
WEEK 2
DAY 2: UPPER BODY
1. SUPERSET
NOTES
1A) DB BENCH PRESS:
3 SETS, 8 REPS
1B) DB ROW
3 SETS, 8 REPS/ARM
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) SEATED DB SHOULDER PRESS:
3 SETS, 10 REPS
2B) DB PULLOVER:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) PUSH-UP:
3 SETS, 12 - 15 REPS
3B) DB ALTERNATING
HAMMER CURL:
3 SETS, 10 REPS/ARM
3C) DB REAR DELT RAISE:
3 SETS, 12 REPS
*NOTE: REST 75 SECONDS BETWEEN SETS
6
WEEK 2
DAY 3: LOWER BODY
1.
STRAIGHT SET
NOTES
1A) DB BULGARIAN
SPLIT SQUAT:
3 SETS, 8 REPS/LEG
*NOTE: REST 2 MINUTES BTWN SETS
2. SUPERSET
NOTES
2A) SINGLE-LEG
ROMANIAN DL:
3 SETS, 8 REPS/LEG
2B) CLOSE STANCE
GOBLET SQUAT:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) 1.5 DB ROMANIAN
DEADLIFT:
3 SETS, 12 REPS
3B) SINGLE-LEG HIP THRUST:
3 SETS, 12 REPS/LEG
3C) RUSSIAN TWIST:
3 SETS, 12 REPS/SIDE
*NOTE: REST 75 SECONDS BETWEEN SETS
7
WEEK 2
DAY 4: UPPER BODY
1. SUPERSET
NOTES
1A) DB BENCH PRESS W/ PAUSE
AT BOTTOM:
3 SETS, 8 REPS
1B) DB ROW W/ PAUSE AT TOP:
3 SETS, 8 REPS/ARM
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) 1.5 DB SHOULDER PRESS:
3 SETS, 10 REPS
2B) DEADSTOP DB ROW:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) DB FRONT SHOULDER RAISE:
3 SETS, 12 - 15 REPS
3B) DB LATERAL SHOULDER
RAISE: 3 SETS, 12 - 15 REPS
3C) DB CURL:
3 SETS, 12 REP/ARM
*NOTE: REST 75 SECONDS BETWEEN SETS
8
WEEK 3
DAY 1: LOWER BODY
1. SUPERSET
NOTES
1A) DB ROMANIAN DEADLIFT:
3 SETS, 8 REPS
1B) GOBLET SQUAT:
3 SETS, 8 REPS
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) DB REVERSE LUNGE:
3 SETS, 10 REPS/LEG
2B) SPLIT STANCE ROMANIAN DL:
3 SETS, 10 REPS/LEG
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) GOBLET LATERAL LUNGE:
3 SETS, 10 REPS/LEG
3B) SINGLE-LEG HIP THRUST:
3 SETS, 10 REPS/LEG
3C) REACHING PLANK:
3 SETS, 6 REPS/ARM
*NOTE: REST 75 SECONDS BETWEEN SETS
9
WEEK 3
DAY 2: UPPER BODY
1. SUPERSET
NOTES
1A) DB BENCH PRESS:
3 SETS, 8 REPS
1B) DB ROW
3 SETS, 8 REPS/ARM
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) SEATED DB SHOULDER PRESS:
3 SETS, 10 REPS
2B) DB PULLOVER:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) PUSH-UP:
3 SETS, 12 - 15 REPS
3B) DB ALTERNATING
HAMMER CURL:
3 SETS, 10 REPS/ARM
3C) DB REAR DELT RAISE:
3 SETS, 12 REPS
*NOTE: REST 75 SECONDS BETWEEN SETS
10
WEEK 3
DAY 3: LOWER BODY
1.
STRAIGHT SET
NOTES
1A) DB BULGARIAN
SPLIT SQUAT:
3 SETS, 8 REPS/LEG
*NOTE: REST 2 MINUTES BTWN SETS
2. SUPERSET
NOTES
2A) SINGLE-LEG
ROMANIAN DL:
3 SETS, 8 REPS/LEG
2B) CLOSE STANCE
GOBLET SQUAT:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) 1.5 DB ROMANIAN
DEADLIFT:
3 SETS, 12 REPS
3B) SINGLE-LEG HIP THRUST:
3 SETS, 12 REPS/LEG
3C) RUSSIAN TWIST:
3 SETS, 12 REPS/SIDE
*NOTE: REST 75 SECONDS BETWEEN SETS
11
WEEK 3
DAY 4: UPPER BODY
1. SUPERSET
NOTES
1A) DB BENCH PRESS W/ PAUSE
AT BOTTOM:
3 SETS, 8 REPS
1B) DB ROW W/ PAUSE AT TOP:
3 SETS, 8 REPS/ARM
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) 1.5 DB SHOULDER PRESS:
3 SETS, 10 REPS
2B) DEADSTOP DB ROW:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) DB FRONT SHOULDER RAISE:
3 SETS, 12 - 15 REPS
3B) DB LATERAL SHOULDER
RAISE: 3 SETS, 12 - 15 REPS
3C) DB CURL:
3 SETS, 12 REP/ARM
*NOTE: REST 75 SECONDS BETWEEN SETS
12
WEEK 4
DAY 1: LOWER BODY
1. SUPERSET
NOTES
1A) DB ROMANIAN DEADLIFT:
3 SETS, 8 REPS
1B) GOBLET SQUAT:
3 SETS, 8 REPS
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) DB REVERSE LUNGE:
3 SETS, 10 REPS/LEG
2B) SPLIT STANCE ROMANIAN DL:
3 SETS, 10 REPS/LEG
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) GOBLET LATERAL LUNGE:
3 SETS, 10 REPS/LEG
3B) SINGLE-LEG HIP THRUST:
3 SETS, 10 REPS/LEG
3C) REACHING PLANK:
3 SETS, 6 REPS/ARM
*NOTE: REST 75 SECONDS BETWEEN SETS
13
WEEK 4
DAY 2: UPPER BODY
1. SUPERSET
NOTES
1A) DB BENCH PRESS:
3 SETS, 8 REPS
1B) DB ROW
3 SETS, 8 REPS/ARM
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) SEATED DB SHOULDER PRESS:
3 SETS, 10 REPS
2B) DB PULLOVER:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) PUSH-UP:
3 SETS, 12 - 15 REPS
3B) DB ALTERNATING
HAMMER CURL:
3 SETS, 10 REPS/ARM
3C) DB REAR DELT RAISE:
3 SETS, 12 REPS
*NOTE: REST 75 SECONDS BETWEEN SETS
14
WEEK 4
DAY 3: LOWER BODY
1.
STRAIGHT SET
NOTES
1A) DB BULGARIAN
SPLIT SQUAT:
3 SETS, 8 REPS/LEG
*NOTE: REST 2 MINUTES BTWN SETS
2. SUPERSET
NOTES
2A) SINGLE-LEG
ROMANIAN DL:
3 SETS, 8 REPS/LEG
2B) CLOSE STANCE
GOBLET SQUAT:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) 1.5 DB ROMANIAN
DEADLIFT:
3 SETS, 12 REPS
3B) SINGLE-LEG HIP THRUST:
3 SETS, 12 REPS/LEG
3C) RUSSIAN TWIST:
3 SETS, 12 REPS/SIDE
*NOTE: REST 75 SECONDS BETWEEN SETS
15
WEEK 4
DAY 4: UPPER BODY
1. SUPERSET
NOTES
1A) DB BENCH PRESS W/ PAUSE
AT BOTTOM:
3 SETS, 8 REPS
1B) DB ROW W/ PAUSE AT TOP:
3 SETS, 8 REPS/ARM
*NOTE: REST 2 MINUTES BTWN SUPERSETS
2. SUPERSET
NOTES
2A) 1.5 DB SHOULDER PRESS:
3 SETS, 10 REPS
2B) DEADSTOP DB ROW:
3 SETS, 10 REPS
*NOTE: REST 90 SECONDS BTWN SUPERSETS
3. SUPERSET
NOTES
3A) DB FRONT SHOULDER RAISE:
3 SETS, 12 - 15 REPS
3B) DB LATERAL SHOULDER
RAISE: 3 SETS, 12 - 15 REPS
3C) DB CURL:
3 SETS, 12 REP/ARM
*NOTE: REST 75 SECONDS BETWEEN SETS
16