DB & KB Protocol

Free Weights | Raw Strength Focus
DB Goblet Squat 4 x 4–6
Go heavy. Front-loaded. Forces upright posture and core bracing.
KB Alt: KB Goblet Squat. Hold the kettlebell by the horns.
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Laying DB Chest Press 4 x 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 x 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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Laying DB Tricep Ext. 3 x 6–8
Skullcrushers. Lock elbows in place. Heavier load, controlled eccentric.
KB Alt: Standing KB Overhead Tricep Extension. Hold the bell by the horns.
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Single-Arm DB Row 4 x 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 x 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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DB Good Mornings 3 x 6–8
Hold single DB to chest. Don't rush the weight here; focus on tension in the erectors.
KB Alt: KB Good Mornings. Hold kettlebell to your chest in goblet position.
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DB Rear Delt Flyes 3 x 8–10
Small muscle group, slightly higher reps are safer even when training for strength.
KB Alt: KB Gorilla Row. Flare your elbows out wide to hit the upper back.
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DB Hammer Curls 3 x 6–8
Heavy forearms and grip strength.
KB Alt: KB Horn Curls. Grip the sides of the handle (horns).
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