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M&S: 4 Day Upper/Lower Dumbbell Workout Routine

by Jaime W.
94 athletes joined

Program Description

The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake. Written By: Josh England February 7th, 2018 Updated: April 12th, 2021 https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 08, 2024 09:52
  • Last Edited
    Jul 14, 2025 07:41

Summary

Transform your strength training routine with this comprehensive 12-week program designed for all fitness levels. The M&S: 4 Day Upper/Lower Dumbbell Workout Routine focuses on balanced development, combining upper and lower body workouts four days a week. Each session includes targeted exercises like dumbbell rows, goblet squats, and bench presses, ensuring you build muscle effectively using just dumbbells. Get ready to enhance your strength, improve your physique, and achieve your fitness goals with this structured and progressive plan!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
-
7
Shrug (Dumbbell)
2 Sets
12-15 Reps
-
Day 2
1
Goblet Squat
4 Sets
8-10 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
3
Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Hamstring Curl
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Plank
3 Sets
20 secs
-
Day 3
1
One Arm Bent Over Row
4 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl
2 Sets
8-12 Reps
-
6
Floor Press (Dumbbell)
2 Sets
8-12 Reps
-
7
Shrug (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
2
Reverse Lunge (Dumbbell)
4 Sets
8-10 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
8-10 Reps
-
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Plank
3 Sets
20 secs
-