Iron Pact — Home Dumbbell Hypertrophy
Monday · Wednesday · Friday · 20 lb dumbbells (30 lb available for progress)
Goal: Get strong and lean — drop to 210, then 195, and get ripped.
Push — Chest, Shoulders & Triceps
Heavy pressing to build a thick chest and shoulders.
Warmup: 5 min easy walk + 2 rounds: 10 arm circles, 10 push-ups, 10 shoulder taps
01Dumbbell Floor PressCompound
4 sets · 8-10 reps20 lbRest 75s
💡 Lower slow, explode up. Drive heels into the floor.
02Dumbbell Overhead PressCompound
4 sets · 8-10 reps20 lbRest 75s
💡 Brace core, no lower-back arch.
03Dumbbell Incline Press (elevated back)
3 sets · 10-12 reps20 lbRest 60s
04Dumbbell Lateral Raise
3 sets · 12-15 reps20 lbRest 45s
05Dumbbell Triceps Extension (overhead)
3 sets · 12-15 reps20 lbRest 45s
FINISHER
3 rounds: 20s plank hold → 10 push-ups → 20s plank hold. Rest 30s.
How this program works
- • Push / Pull / Legs split over Mon-Wed-Fri — every muscle hit 1x/week with compounds.
- • Main weight: 20 lb dumbbells (30 lb available for progress). Bump load when you can hit the top rep count on all sets.
- • Reps & heavy sets build size and strength; finishers add conditioning.
- • Rest/walk days: walk 10k steps (2 mi on lift days). Cardio supports your heart, BP, and diabetes.
Video Library
Form tutorials you can add to your own media library. Copy a link on an open connection (like your phone's mobile data), save the video to your device, then play it offline anytime. The in-app illustrated form guide above is your instant visual reference while you train.
Dumbbell Incline Press (elevated back)
ScottHermanFitness · How To: Dumbbell Incline Press | 3 Golden Rules
Dumbbell Triceps Extension (overhead)
ScottHermanFitness · Overhead Triceps Extension (Best Exercise for Huge Triceps)
Dumbbell Romanian Deadlift
Dr. Jacob Goodin · Dumbbell Romanian Deadlift | Exercise Technique Library