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Feck Orff

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Program Description

Ugh

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2024 05:44
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your strength with the "Feck Orff" program, a comprehensive 16-week journey designed to sculpt your upper body through targeted workouts five days a week. Each session focuses on key muscle groups, combining exercises like dumbbell bench presses and bent-over rows to build power and definition. With a variety of movements that emphasize both strength and endurance, you’ll see noticeable gains in your chest, back, and arms. Equip yourself with just a set of dumbbells and get ready to transform your physique!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
5
Push Up
2
1
8 reps
8 reps
-
RPE 6
6
Dips Between Chairs
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Upright Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Suitcase Carry
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Dumbbell Row
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
5
Push Up
2 Sets
1 Set
8 Reps
8 Reps
-
@6
6
Dips Between Chairs
3 Sets
8 Reps
-
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
3
Dumbbell Bench Pullover
3 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Upright Row (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Front Squat (Dumbbell)
4 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Goblet Squat
3 Sets
10 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
10 Reps
-
5
Step-Up (Weighted)
3 Sets
10 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Tricep Kickback
3 Sets
10 Reps
-
Day 5
1
Goblet Squat
3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Suitcase Carry
3 Sets
1 mins
-
5
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
6
Dumbbell Row
3 Sets
10 Reps
-