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The IRONBORN is a strength-oriented dumbbell-based 30-day program designed for muscle definition. Each day focuses on a specific area: shoulders, chest & triceps, back & biceps, legs & abs. It can be scaled up or down depending on the dumbbells’ weight you choose.
To get the most out of this program pick a pair of dumbbell you can just do 20 alternating bicep curls with (20 in total, 10 each arm). Recommended starting weight per dumbbell is 7 ½ kg (16lb) for men; 5kg (11lb) for women.
The IRONBORN is a classic strength training program with each exercise being performed individually until muscle fatigue is achieved. Each session will take up to 20 minutes making it easy to fit into your day.
Program Index
