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Program by DAREBEE

Ironheart is a strength-oriented dumbbell-based program for all fitness levels. It follows a classic upperbody / lowerbody split with reset days in between.

The program is designed to allow you to gain strength and muscle definition in the comfort of your home using dumbbells only. It can be recycled multiple times so long as the weight of the dumbbells still challenges you. You can increase the weight, if it doesn’t, or slow down with each rep.

To get the most out of this program pick a pair of dumbbells you can just do 12 bicep curls with. Recommended starting weight per dumbbell is 8 kg (16lb) for men; 6kg (10lb) for women.

Ironheart exercises are depicted by women but the program is designed for all genders.

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Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

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Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

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START

30 sec

60 sec

2 min

Reset

Pause

Restart

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Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

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00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
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4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

:

START

30 sec

60 sec

2 min

Reset

Pause

Restart

SETS

1
2
3
4

Program Index

Ironheart - 30 Day Muscle Definition Dumbbell Program by DAREBEE

TIMER

00:00

Program Index

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