4 Week Dumbbell S&C

When someone says "guns" do you flex your biceps? Then this is the program for you! This program is designed to help you build strength consistently, with controlled training volume to ease you back into training hard for your chosen goal. Session duration: 30 - 45 minutes Session in a week: 3 Athlete level: beginner (with some S&C experience) to intermediate Required strength/skills: Ability lift dumbbells of various weights, use a stationary rower or stationary bike Equipment needed: Dumbbells of various weights and/or kettlebells of various weights, flat bench, 12-20" box for step-ups; access to rower (or stationary bike; when rowing is programmed if you only have access to a stationary bike you can sub equipment)