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Frankoman's Dumbell workoute

by Shaselai

Program Description

**Frankoman's Dumbbell Workout** is a comprehensive 10-week program designed for daily lifters seeking to build strength and muscle using just dumbbells. With 50 training days packed with targeted exercises, this program emphasizes key movements like the Incline Bench Press, Chest Fly, and Deadlift, ensuring a balanced approach to upper and lower body development. Each workout is structured to progressively challenge your limits, helping you achieve your fitness goals with confidence and consistency. Get ready to transform your physique and elevate your training routine! This is a reference to https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html Since its better to be put into program to keep track.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 25, 2025 06:48
  • Last Edited
    Dec 25, 2025 07:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Upper Back
12.7%
Front Delts
9.8%
Biceps
8.5%
Chest
7.8%
Lats
7.8%
Quadriceps
7.8%
Glutes
6.5%
Hamstrings
6.5%
Middle Delts
4.6%
Forearms
3.6%
Rear Delts
2.9%
Lower Back
2.6%
Calves
2.6%
Adductors
1.3%
Abs
1.3%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Calf Raise
1
1
15 reps
12 reps
-
-
5
Standing Calf Raise
1
1
12 reps
10 reps
-
-
6
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Kickback
3 Sets
12 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
Day 2
No exercises added to this day
Day 3
1
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
Day 4
No exercises added to this day
Day 5
1
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Front Squat (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Seated Calf Raise
1 Set
1 Set
15 Reps
12 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
12 Reps
10 Reps
-
-
6
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
8
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
9
Shrug (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-