DB Reverse Lunge 4 × 6–8 / Leg
Hold heavy dumbbells at your sides. Step backward, drop the back knee just above the floor, and drive up through the front heel. Superior leg overload.
KB Alt: KB Reverse Lunge. Hold kettlebells at your sides (farmer's carry position).
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Laying DB Chest Press 4 × 4–6
Iso-lateral. Forces independent shoulder stabilization. Rest 2–3 mins between sets.
KB Alt: KB Floor Press. Lay flat on the ground. Protects shoulders under heavy load.
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DB Overhead Press 4 × 4–6
Seated or Standing. Core tight. Brace hard before pressing.
KB Alt: Single-Arm KB Overhead Press. Rack position requires wrist stabilization.
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DB Close-Grip Press 3 × 8–10
Keep dumbbells neutral and elbows glued to your ribs as you press. Eliminates elbow shear while still heavily loading the triceps.
KB Alt: KB Close-Grip Press. Use two kettlebells, keeping your elbows tracking tightly alongside your torso.
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Single-Arm DB Row 4 × 4–6
Pull to hip. Heavy load builds the lat strength needed for gear hauling.
KB Alt: Single-Arm KB Row. Mechanics are identical.
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Dumbbell RDL 4 × 4–6
Keep back FLAT. Hinge hips. Requires significantly heavier dumbbells to challenge strength.
KB Alt: KB RDL or Heavy KB Deadlift. Focus entirely on the hip hinge.
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Weighted Glute Bridge 3 × 8–10
Place a heavy DB across your hips. Drive through your heels and pause at the top. Zero learning curve, spares the lower back.
KB Alt: KB Glute Bridge. Rest the kettlebell across your hip crease.
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DB Pullover 3 × 8–10
Lie perpendicular across a bench or flat on the floor. Keep elbows slightly bent. Focus on the deep lat stretch at the bottom.
KB Alt: KB Pullover. Grip the horns. The center of mass provides a superior stretch compared to a dumbbell.
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DB Hammer Curls 3 × 6–8
Heavy forearms and grip strength.
KB Alt: KB Horn Curls. Grip the sides of the handle (horns).
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