Ryan Fischer Performance Training
20 Weeks of Dumbbells
I designed this program to truly be done anywhere. In 2017 and 2018 I traveled to tons of locations worldwide and came to the conclusion that dumbbells were the universal piece of equipment that everyone had (Gyms, hotels, and even peoples garages or basements) It’s also no coincidence that all the people I trained in my life, at some point, would ask the question, “what can I do with a set of dumbbells?”
So not only am I going to consider this the “universal” training program since it can literally be done anywhere, but I am also going to put my stamp on the fact that it is going to make you look damn good while doing it. These are not your average Men’s Health Magazine dumbbell workouts. These are legit hard workouts for people who want to get it in and be done for the day. People who have limited time but are also above that “fluff” that’s floating around the internet world.
No matter where you train, as long as you have a set of dumbbells, this program gives you the blueprint to always get an incredible workout in, without spending a bunch of time doing it. The workouts are progressive, yet varied and (most importantly) FUN! Get ready to work and the results will speak for themselves. You’re welcome and Godspeed.
(This is 20 full weeks of workouts with a 3 on, 1 off training schedule).
Tabata (20sec of work by 10sec of rest x 8 Rounds. Stay at the same station for all 8 rounds. NO REST, and go right into the next station. Goal is to get 8-10 reps for every 20sec of work.)
Try 45/30lb DB or 50/35 if you have it.
* Only Need 1 DB (do 4 rounds on each side and then switch)
1.) Single Arm Russian DB Swings
2.) Single Arm Power Cleans
3.) Single Arm Deadlifts (Try not to lean to one side. This works your core big time!)
4.) Front Rack Lunges (hold in a goblet squat position)
5.) Single Arm Front Rack Squats
1.) One set of dumbbells. (Preferably 45 to 50 pounds for men and 25 to 35 pounds for women).
2.) A pull up bar
3.) A jump rope