Program Description
This workout is designed for all major muscle groups. Building muscle and strength with Dumbbells.
Program Overview
- LevelNovice, Beginner, Intermediate, Advanced
- GoalWomen's, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout10 minutes
- CreatedFeb 16, 2026 01:33
- Last EditedMar 19, 2026 05:33
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.2%
Triceps
12.8%
Front Delts
11.3%
Chest
9.2%
Forearms
7.8%
Upper Back
7.8%
Lats
5.7%
Middle Delts
5.7%
Quadriceps
5.7%
Glutes
5%
Hamstrings
5%
Abs
3.5%
Rear Delts
2.1%
Adductors
1.4%
Lower Back
1.4%
Calves
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
8-12 reps
-
2
Floor Press (Dumbbell)
5
8-12 reps
-
3
Preacher Curl (Dumbbell)
5
8-12 reps
-
4
Chest Fly (Dumbbell)
5
8-12 reps
-
5
Incline Curl (Dumbbell)
5
8-12 reps
-
6
Dumbbell Bench Pullover
5
8-12 reps
-
7
Alternating Dumbbell Curl
5
8-12 reps
-
8
Incline Bench Press (Dumbbell)
5
8-12 reps
-
9
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
10
Decline Bench Press (Dumbbell)
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
8-12 reps
-
2
Incline Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Lateral Raise (Dumbbell)
5
8-12 reps
-
4
Wrist Curls
5
8-12 reps
-
5
Arnold Press
5
8-12 reps
-
6
Pullover (Dumbbell)
5
8-12 reps
-
7
Front Raise
5
8-12 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
9
Close Grip Dumbbell Press
5
8-12 reps
-
10
Shrug (Dumbbell)
5
25-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
8-12 reps
-
2
Deadlift (Dumbbell)
5
8-12 reps
-
3
Goblet Squat
5
8-12 reps
-
4
Front Squat (Dumbbell)
5
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
5
8-12 reps
-
3
Upright Row (Dumbbell)
5
8-12 reps
-
4
Zottoman Curl
5
8-12 reps
-
5
Lying Rear Lateral Raise
5
8-12 reps
-
6
Side Bend (Dumbbell)
5
8-12 reps
-
7
Shrug (Dumbbell)
5
8-12 reps
-
8
Cross Body Hammer Curl
5
8-12 reps
-
9
Dumbbell Bench Pullover
5
8-12 reps
-
10
Preacher Curl (Dumbbell)
5
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hammer Curl (Dumbbell)5 Sets
8-12 Reps
-
2
Floor Press (Dumbbell)5 Sets
8-12 Reps
-
3
Preacher Curl (Dumbbell)5 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)5 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)5 Sets
8-12 Reps
-
6
Dumbbell Bench Pullover5 Sets
8-12 Reps
-
7
Alternating Dumbbell Curl5 Sets
8-12 Reps
-
8
Incline Bench Press (Dumbbell)5 Sets
8-12 Reps
-
9
Reverse Bicep Curl (Dumbbell)5 Sets
8-12 Reps
-
10
Decline Bench Press (Dumbbell)5 Sets
8-12 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)5 Sets
8-12 Reps
-
2
Incline Tricep Extension (Dumbbell)5 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)5 Sets
8-12 Reps
-
4
Wrist Curls5 Sets
8-12 Reps
-
5
Arnold Press5 Sets
8-12 Reps
-
6
Pullover (Dumbbell)5 Sets
8-12 Reps
-
7
Front Raise5 Sets
8-12 Reps
-
8
Reverse Wrist Curl (Dumbbell)5 Sets
8-12 Reps
-
9
Close Grip Dumbbell Press5 Sets
8-12 Reps
-
10
Shrug (Dumbbell)5 Sets
25-50 Reps
-
Day 4
1
Single Arm Row (Dumbbell)5 Sets
8-12 Reps
-
2
Reverse Bicep Curl (Dumbbell)5 Sets
8-12 Reps
-
3
Upright Row (Dumbbell)5 Sets
8-12 Reps
-
4
Zottoman Curl5 Sets
8-12 Reps
-
5
Lying Rear Lateral Raise5 Sets
8-12 Reps
-
6
Side Bend (Dumbbell)5 Sets
8-12 Reps
-
7
Shrug (Dumbbell)5 Sets
8-12 Reps
-
8
Cross Body Hammer Curl5 Sets
8-12 Reps
-
9
Dumbbell Bench Pullover5 Sets
8-12 Reps
-
10
Preacher Curl (Dumbbell)5 Sets
8-12 Reps
-
Day 5
1
Hammer Curl (Dumbbell)5 Sets
8-12 Reps
-
2
Floor Press (Dumbbell)5 Sets
8-12 Reps
-
3
Preacher Curl (Dumbbell)5 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)5 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)5 Sets
8-12 Reps
-
6
Dumbbell Bench Pullover5 Sets
8-12 Reps
-
7
Alternating Dumbbell Curl5 Sets
8-12 Reps
-
8
Incline Bench Press (Dumbbell)5 Sets
8-12 Reps
-
9
Reverse Bicep Curl (Dumbbell)5 Sets
8-12 Reps
-
10
Decline Bench Press (Dumbbell)5 Sets
8-12 Reps
-
Day 3
1
Lunge (Dumbbell)5 Sets
8-12 Reps
-
2
Deadlift (Dumbbell)5 Sets
8-12 Reps
-
3
Goblet Squat5 Sets
8-12 Reps
-
4
Front Squat (Dumbbell)5 Sets
8-12 Reps
-
5
Standing Calf Raise5 Sets
8-12 Reps
-