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Jonny’s Dumbell Sessions

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Program Description

Dumbbell only workout for when you can’t get to the gym. Warm up: 10 sec rest (first 3 exercises each day) Days 1-3: 90 sec rest. Day 4: 60 sec rest. Each day, pick a set to go to failure. Each week bump up the weight for that exercise.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 04:10
  • Last Edited
    Sep 02, 2025 12:41

Summary

Transform your physique with Jonny’s Dumbbell Sessions, an 8-week program designed to elevate your strength and sculpt your body. Committing just four days a week, you’ll engage in targeted workouts focusing on major muscle groups, including chest, triceps, back, and biceps, utilizing only dumbbells for maximum efficiency. Each session combines dynamic exercises like the Bench Press and Incline Bench Press, ensuring you build muscle and enhance endurance. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Chest
11.8%
Front Delts
11.3%
Quadriceps
9.6%
Glutes
8.2%
Abs
8.2%
Hamstrings
6.8%
Biceps
6.8%
Middle Delts
5.6%
Forearms
5.4%
Upper Back
4.8%
Lats
3.7%
Adductors
2.5%
Lower Back
1.7%
Calves
1.4%
Rear Delts
0.3%
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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
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Chest Fly (Dumbbell)
4
8 reps
-
7
Single Arm Overhead Tricep Extension
4
8 reps
-
8
Tricep Kickback
4
8 reps
-
9
Pullover (Dumbbell)
4
8 reps
-
10
Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Chest Fly (Dumbbell)
4
8 reps
-
7
Single Arm Overhead Tricep Extension
4
8 reps
-
8
Tricep Kickback
4
8 reps
-
9
Pullover (Dumbbell)
4
8 reps
-
10
Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Chest Fly (Dumbbell)
4
8 reps
-
7
Single Arm Overhead Tricep Extension
4
8 reps
-
8
Tricep Kickback
4
8 reps
-
9
Pullover (Dumbbell)
4
8 reps
-
10
Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Chest Fly (Dumbbell)
4
8 reps
-
7
Single Arm Overhead Tricep Extension
4
8 reps
-
8
Tricep Kickback
4
8 reps
-
9
Pullover (Dumbbell)
4
8 reps
-
10
Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Chest Fly (Dumbbell)
4
8 reps
-
7
Single Arm Overhead Tricep Extension
4
8 reps
-
8
Tricep Kickback
4
8 reps
-
9
Pullover (Dumbbell)
4
8 reps
-
10
Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Chest Fly (Dumbbell)
4
8 reps
-
7
Single Arm Overhead Tricep Extension
4
8 reps
-
8
Tricep Kickback
4
8 reps
-
9
Pullover (Dumbbell)
4
8 reps
-
10
Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Chest Fly (Dumbbell)
4
8 reps
-
7
Single Arm Overhead Tricep Extension
4
8 reps
-
8
Tricep Kickback
4
8 reps
-
9
Pullover (Dumbbell)
4
8 reps
-
10
Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Chest Fly (Dumbbell)
4
8 reps
-
7
Single Arm Overhead Tricep Extension
4
8 reps
-
8
Tricep Kickback
4
8 reps
-
9
Pullover (Dumbbell)
4
8 reps
-
10
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Deadlift (Dumbbell)
4
12 reps
-
6
Squat (Dumbbell)
4
12 reps
-
7
Romanian Deadlift (Dumbbell)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
9
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Deadlift (Dumbbell)
4
12 reps
-
6
Squat (Dumbbell)
4
12 reps
-
7
Romanian Deadlift (Dumbbell)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
9
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Deadlift (Dumbbell)
4
12 reps
-
6
Squat (Dumbbell)
4
12 reps
-
7
Romanian Deadlift (Dumbbell)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
9
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Deadlift (Dumbbell)
4
12 reps
-
6
Squat (Dumbbell)
4
12 reps
-
7
Romanian Deadlift (Dumbbell)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
9
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Deadlift (Dumbbell)
4
12 reps
-
6
Squat (Dumbbell)
4
12 reps
-
7
Romanian Deadlift (Dumbbell)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
9
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Deadlift (Dumbbell)
4
12 reps
-
6
Squat (Dumbbell)
4
12 reps
-
7
Romanian Deadlift (Dumbbell)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
9
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Deadlift (Dumbbell)
4
12 reps
-
6
Squat (Dumbbell)
4
12 reps
-
7
Romanian Deadlift (Dumbbell)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
9
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Deadlift (Dumbbell)
4
12 reps
-
6
Squat (Dumbbell)
4
12 reps
-
7
Romanian Deadlift (Dumbbell)
4
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
9
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Dumbbell Row
4
8 reps
-
5
Upright Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Hammer Curl
4
8 reps
-
9
Pinwheel Curl
4
8 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Dumbbell Row
4
8 reps
-
5
Upright Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Hammer Curl
4
8 reps
-
9
Pinwheel Curl
4
8 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Dumbbell Row
4
8 reps
-
5
Upright Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Hammer Curl
4
8 reps
-
9
Pinwheel Curl
4
8 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Dumbbell Row
4
8 reps
-
5
Upright Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Hammer Curl
4
8 reps
-
9
Pinwheel Curl
4
8 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Dumbbell Row
4
8 reps
-
5
Upright Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Hammer Curl
4
8 reps
-
9
Pinwheel Curl
4
8 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Dumbbell Row
4
8 reps
-
5
Upright Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Hammer Curl
4
8 reps
-
9
Pinwheel Curl
4
8 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Dumbbell Row
4
8 reps
-
5
Upright Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Hammer Curl
4
8 reps
-
9
Pinwheel Curl
4
8 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Dumbbell Row
4
8 reps
-
5
Upright Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Hammer Curl
4
8 reps
-
9
Pinwheel Curl
4
8 reps
-
10
Reverse Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Standing Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Dumbbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8 reps
-
8
Wrist Curls
4
15 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
10
Farmer's Walk (Weighted)
4
20 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Standing Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Dumbbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8 reps
-
8
Wrist Curls
4
15 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
10
Farmer's Walk (Weighted)
4
20 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Standing Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Dumbbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8 reps
-
8
Wrist Curls
4
15 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
10
Farmer's Walk (Weighted)
4
20 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Standing Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Dumbbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8 reps
-
8
Wrist Curls
4
15 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
10
Farmer's Walk (Weighted)
4
20 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Standing Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Dumbbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8 reps
-
8
Wrist Curls
4
15 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
10
Farmer's Walk (Weighted)
4
20 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Standing Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Dumbbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8 reps
-
8
Wrist Curls
4
15 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
10
Farmer's Walk (Weighted)
4
20 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Standing Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Dumbbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8 reps
-
8
Wrist Curls
4
15 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
10
Farmer's Walk (Weighted)
4
20 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
12 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Squat (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Standing Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Dumbbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8 reps
-
8
Wrist Curls
4
15 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
10
Farmer's Walk (Weighted)
4
20 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Diamond Push Up
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
4 Sets
8 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
6
Chest Fly (Dumbbell)
4 Sets
8 Reps
-
7
Single Arm Overhead Tricep Extension
4 Sets
8 Reps
-
8
Tricep Kickback
4 Sets
8 Reps
-
9
Pullover (Dumbbell)
4 Sets
8 Reps
-
10
Push Up
3 Sets
20 Reps
-
Day 2
1
Diamond Push Up
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
12 Reps
-
4
Goblet Squat
4 Sets
12 Reps
-
5
Deadlift (Dumbbell)
4 Sets
12 Reps
-
6
Squat (Dumbbell)
4 Sets
12 Reps
-
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
8
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
9
Standing Calf Raise
4 Sets
12 Reps
-
Day 4
1
Diamond Push Up
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
5
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
6
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
7
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
8
Wrist Curls
4 Sets
15 Reps
-
9
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
-
10
Farmer's Walk (Weighted)
4 Sets
20 Reps
-
11
Reverse Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
Day 3
1
Diamond Push Up
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
12 Reps
-
4
Dumbbell Row
4 Sets
8 Reps
-
5
Upright Row (Dumbbell)
4 Sets
8 Reps
-
6
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
8
Hammer Curl
4 Sets
8 Reps
-
9
Pinwheel Curl
4 Sets
8 Reps
-
10
Reverse Bicep Curl (Dumbbell)
4 Sets
8 Reps
-