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BoostcampPNG

Dumbbell Workout

by HermanssonHealth

Program Description

Make progress with dumbbells!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2024 02:09
  • Last Edited
    Aug 07, 2024 03:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
14.7%
Abs
14.7%
Front Delts
13.2%
Triceps
11.8%
Chest
7.4%
Biceps
7.4%
Quadriceps
7.4%
Calves
7.4%
Glutes
5.9%
Hamstrings
4.4%
Forearms
2.9%
Rear Delts
1.5%
Adductors
1.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4
Skull Crusher
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Lunge (Dumbbell)
3 Sets
15 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
8
Lying Leg Raise
3 Sets
15 Reps
-
9
Abs Crunch (Weighted)
3 Sets
15 Reps
-