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Dumbbell Upper Lower

by Bhavin S.

Program Description

Simple DB workout.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 04, 2026 04:30
  • Last Edited
    Feb 04, 2026 04:54
Muscle Engagement
Front
Back
MuscleSet
Abs
18.7%
Quadriceps
11.7%
Glutes
11.7%
Hamstrings
11.7%
Lats
7%
Biceps
5.3%
Forearms
4.7%
Upper Back
4.4%
Middle Delts
4.4%
Calves
3.5%
Triceps
3.5%
Stretching
2.9%
Adductors
2.3%
Lower Back
1.8%
Front Delts
1.8%
Rear Delts
1.8%
Chest
1.8%
Cardio
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Plank (Weighted)
5
0.5 mins
RPE 8
5B
Dead Bug
5
8 reps
RPE 8
5C
Suitcase Carry
5
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Plank (Weighted)
5
0.5 mins
RPE 8
5B
Dead Bug
5
8 reps
RPE 8
5C
Suitcase Carry
5
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Plank (Weighted)
5
0.5 mins
RPE 8
5B
Dead Bug
5
8 reps
RPE 8
5C
Suitcase Carry
5
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Plank (Weighted)
5
0.5 mins
RPE 8
5B
Dead Bug
5
8 reps
RPE 8
5C
Suitcase Carry
5
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Plank (Weighted)
5
0.5 mins
RPE 8
5B
Dead Bug
5
8 reps
RPE 8
5C
Suitcase Carry
5
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Plank (Weighted)
5
0.5 mins
RPE 8
5B
Dead Bug
5
8 reps
RPE 8
5C
Suitcase Carry
5
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Plank (Weighted)
5
0.5 mins
RPE 8
5B
Dead Bug
5
8 reps
RPE 8
5C
Suitcase Carry
5
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Plank (Weighted)
5
0.5 mins
RPE 8
5B
Dead Bug
5
8 reps
RPE 8
5C
Suitcase Carry
5
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Sit Up (Weighted)
5
10-12 reps
RPE 8
5B
Russian Twist (Dumbbell)
5
16-20 reps
RPE 8
5C
Side Plank
5
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Sit Up (Weighted)
5
10-12 reps
RPE 8
5B
Russian Twist (Dumbbell)
5
16-20 reps
RPE 8
5C
Side Plank
5
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Sit Up (Weighted)
5
10-12 reps
RPE 8
5B
Russian Twist (Dumbbell)
5
16-20 reps
RPE 8
5C
Side Plank
5
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Sit Up (Weighted)
5
10-12 reps
RPE 8
5B
Russian Twist (Dumbbell)
5
16-20 reps
RPE 8
5C
Side Plank
5
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Sit Up (Weighted)
5
10-12 reps
RPE 8
5B
Russian Twist (Dumbbell)
5
16-20 reps
RPE 8
5C
Side Plank
5
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Sit Up (Weighted)
5
10-12 reps
RPE 8
5B
Russian Twist (Dumbbell)
5
16-20 reps
RPE 8
5C
Side Plank
5
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Sit Up (Weighted)
5
10-12 reps
RPE 8
5B
Russian Twist (Dumbbell)
5
16-20 reps
RPE 8
5C
Side Plank
5
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Sit Up (Weighted)
5
10-12 reps
RPE 8
5B
Russian Twist (Dumbbell)
5
16-20 reps
RPE 8
5C
Side Plank
5
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Kickback
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Kickback
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Kickback
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Kickback
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Kickback
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Kickback
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Kickback
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
W-Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Tricep Kickback
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5A
Plank (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
@8
@8
5B
Dead Bug
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8
5C
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
@8
@8
Day 2
1
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
W-Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 3
1
Cardio
1 Set
30 mins
-
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5A
Sit Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
@8
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
16-20 Reps
16-20 Reps
16-20 Reps
16-20 Reps
16-20 Reps
@8
@8
@8
@8
@8
5C
Side Plank
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
@8
@8
Day 5
1
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
W-Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6B
Tricep Kickback
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 6
1
Cardio
1 Set
30 mins
-