For the beginner template, I am assuming that the rep tempo in the first weeks does not matter as long it corresponds with the given RPE. Also, what are the possible ways to execute the dumbbell deadlift and squat… What would a possible warmup be like with dumbbell squats or dumbbell deadlifts?
BB54.
We would prefer the concentric portion of the exercise to be completed as fast as possible while retaining control of the implement, but otherwise, we have little concerns about the eccentric tempo.
You can do:
Goblet squats
DB squats with 2 DB racked on shoulders
DB squats with 1 DB rack on shoulder
DB RDL
DB SLDL
Sumo DB deadlifts with DB in center of stance
Conventional DB deadlifts with DB on outside of stance
DB split squats, step ups, lunges, etc.
The warm ups would be different just because you’re using DB’s.
-Jordan