Thread by @hannahapexfit

You don't need a gym.

You need Dumbbells and a system.

I'm a professional athlete. I've built and maintained elite strength with nothing but dumbbells more times than I can count.

Here's 48 exercises, every muscle group covered:

The real reason most people never get in shape isn't equipment.

It's consistency.

You don't need a gym.

You need 5 dumbbells and a bench you can hit every muscle group on, every week, no matter how busy your schedule is.

6 categories. 48 exercises. Zero excuses left.

Here:

1. Quads

Deep knee flexion, full stability.

▫️ Goblet Squats
▫️ Bulgarian Split Squats
▫️ Walking Lunges
▫️ Step-Ups
▫️ Heel-Elevated Squats
▫️ Sissy Squats

Most people avoid these because they're hard. That's exactly why they work.

2. Hamstrings & Glutes

The hinge is the most underused movement in home training. Master the stretch and the squeeze.

▫️ DB RDLs
▫️ Single-Leg RDLs
▫️ DB Hip Thrusts
▫️ DB Glute Bridges
▫️ Weighted Step-Ups (glute-biased)
▫️ DB Leg Curls

3. Shoulders

Vertical pressing builds the athletic frame everyone's chasing.

▫️ Seated DB Press
▫️ Standing DB Press
▫️ Arnold Press
▫️ Lateral Raises
▫️ Chest-Supported Rear Delt Flyes
▫️ Front Raises
▫️ Upright Rows

4. Back — Lat Focus

This is the one people say "can't be done" without a bar.

They're wrong.

▫️ Pull-Ups (doorway bar)
▫️ DB Pull-Overs
▫️ Single-Arm "Lat-Biased" Row
▫️ Incline Dual DB Pull-Overs

5. Chest

Your bench angle changes everything. Use all of them.

▫️ Flat DB Press
▫️ Incline DB Press
▫️ DB Floor Press
▫️ DB Flyes
▫️ Weighted Push-Ups
▫️ Incline/Decline Push-Ups

6. Back — Rhomboid Focus

Elbows drive back, not up. Most people get this wrong and wonder why their back never grows.

▫️ Single-Arm DB Row
▫️ Chest-Supported DB Rows
▫️ DB Shrugs
▫️ Bent-Over Dual DB Rows
▫️ DB "Batwing" Rows
▫️ Reacher Row

7. Arms

High volume. No shortcuts.

Triceps:
▫️ Overhead DB Extension
▫️ DB Skull Crushers
▫️ DB Kickbacks
▫️ Bench Dips

Biceps:
▫️ Incline Bench Curls
▫️ Standing Hammer Curls
▫️ Concentration Curls
▫️ DB Spider Curls

8. Calves, Abs & Core

No machine has ever built a strong core. Load and control will.

▫️ Single-Leg Calf Raises
▫️ Seated DB Calf Raises
▫️ Weighted Deadbug
▫️ DB Russian Twists
▫️ Weighted Leg Raises
▫️ Plank with DB Transfer

That's 48 exercises. Every muscle group. Zero equipment excuses left.

The people who say they "can't train at home" were never short on equipment.

They were short on a system.

Save this. Use it.

Pair it with optimized nutrition + recovery.

It works...

PS.

The plan works.

But it's not built for YOU.

If you want a bespoke system designed around your body, schedule, travel, and goals, with 24/7 coaching, and daily check-ins.

Apply for my 1:1 program below and let's talk.form.typeform.com/to/CU7fFmTI?ty…

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