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Push Pull Legs Dumbbells Only

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2 athletes joined

Program Description

This program is designed for intermediate lifters who can commit to training 6 days a week using a home gym that only has dumbbells and an adjustable bench. Feel free to adjust the exercises to your preferences or if you have more equipment. Also you can superset non overlapping exercises and it will not affect your performance.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 18, 2024 05:57
  • Last Edited
    Oct 04, 2024 12:27
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
2
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
3
Lying Side Lateral Raise
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
5
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Decline Crunch (Weighted)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
3
Lying Side Lateral Raise
3
1
10-12 reps
10-1 reps
RPE 7.5-8
RPE 7.5-8
4
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
5
Single Arm Overhead Tricep Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 8.5-9
6
Decline Crunch (Weighted)
4
10-12 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
3
Lying Side Lateral Raise
3
1
10-12 reps
10-1 reps
RPE 7.5-8
RPE 7.5-8
4
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
5
Single Arm Overhead Tricep Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 8.5-9
6
Decline Crunch (Weighted)
4
10-12 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
3
Lying Side Lateral Raise
3
1
10-12 reps
10-1 reps
RPE 7.5-8
RPE 7.5-8
4
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
5
Single Arm Overhead Tricep Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 8.5-9
6
Decline Crunch (Weighted)
4
10-12 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
3
Lying Side Lateral Raise
3
1
10-12 reps
10-1 reps
RPE 7.5-8
RPE 7.5-8
4
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
5
Single Arm Overhead Tricep Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 8.5-9
6
Decline Crunch (Weighted)
4
10-12 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
3
Lying Side Lateral Raise
3
1
10-12 reps
10-1 reps
RPE 7.5-8
RPE 7.5-8
4
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
5
Single Arm Overhead Tricep Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 8.5-9
6
Decline Crunch (Weighted)
4
10-12 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
2
Dumbbell Bench Pullover
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Lying Bicep Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Lying Bicep Curl
3
8-10 reps
RPE 7.5-8
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Lying Bicep Curl
3
8-10 reps
RPE 7.5-8
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Lying Bicep Curl
3
8-10 reps
RPE 7.5-8
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Lying Bicep Curl
3
8-10 reps
RPE 7.5-8
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Lying Bicep Curl
3
8-10 reps
RPE 7.5-8
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
2
Single Leg Romanian Deadlift
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
(Dumbbell) Calf Raise (Single Leg)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
5
Side Bend (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
8-10 reps
RPE 7.5-8.5
3
Reverse Nordic Curl
3
10-12 reps
RPE 8-9
4
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
8-10 reps
RPE 7.5-8.5
3
Reverse Nordic Curl
3
10-12 reps
RPE 8-9
4
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
8-10 reps
RPE 7.5-8.5
3
Reverse Nordic Curl
3
10-12 reps
RPE 8-9
4
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
8-10 reps
RPE 7.5-8.5
3
Reverse Nordic Curl
3
10-12 reps
RPE 8-9
4
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
8-10 reps
RPE 7.5-8.5
3
Reverse Nordic Curl
3
10-12 reps
RPE 8-9
4
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8
5
Side Bend (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
2
Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
RPE 9
RPE 9.5
4
Lying Side Lateral Raise
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
6
Tricep Overhead Extension (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
4
Lying Side Lateral Raise
4
10-12 reps
RPE 7.5-8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
4
Lying Side Lateral Raise
4
10-12 reps
RPE 7.5-8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
4
Lying Side Lateral Raise
4
10-12 reps
RPE 7.5-8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
4
Lying Side Lateral Raise
4
10-12 reps
RPE 7.5-8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7.5-8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5-9.5
4
Lying Side Lateral Raise
4
10-12 reps
RPE 7.5-8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7.5-8
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 8-8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
2
Dumbbell Bench Pullover
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3
Decline Crunch (Weighted)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lying Bicep Curl
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Shrug (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Decline Crunch (Weighted)
4
-
4
Lying Bicep Curl
4
8-10 reps
RPE 7.5-8.5
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Decline Crunch (Weighted)
4
-
4
Lying Bicep Curl
4
8-10 reps
RPE 7.5-8.5
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Decline Crunch (Weighted)
4
-
4
Lying Bicep Curl
4
8-10 reps
RPE 7.5-8.5
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Decline Crunch (Weighted)
4
-
4
Lying Bicep Curl
4
8-10 reps
RPE 7.5-8.5
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8-8.5
2
Dumbbell Bench Pullover
4
10-12 reps
RPE 8-8.5
3
Decline Crunch (Weighted)
4
-
4
Lying Bicep Curl
4
8-10 reps
RPE 7.5-8.5
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8.5-9
6
Shrug (Dumbbell)
3
8-10 reps
RPE 7.5-8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
2
Single Leg Romanian Deadlift
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
(Dumbbell) Calf Raise (Single Leg)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Neck Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Neck Extension
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
-
RPE 7.5-8.5
3
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8.5
4
Reverse Nordic Curl
3
10-12 reps
RPE 8.5-9
5
Neck Curl
3
10-12 reps
RPE 7.5-8
6
Neck Extension
3
10-12 reps
RPE 7.5-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
-
RPE 7.5-8.5
3
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8.5
4
Reverse Nordic Curl
3
10-12 reps
RPE 8.5-9
5
Neck Curl
3
10-12 reps
RPE 7.5-8
6
Neck Extension
3
10-12 reps
RPE 7.5-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
-
RPE 7.5-8.5
3
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8.5
4
Reverse Nordic Curl
3
10-12 reps
RPE 8.5-9
5
Neck Curl
3
10-12 reps
RPE 7.5-8
6
Neck Extension
3
10-12 reps
RPE 7.5-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
-
RPE 7.5-8.5
3
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8.5
4
Reverse Nordic Curl
3
10-12 reps
RPE 8.5-9
5
Neck Curl
3
10-12 reps
RPE 7.5-8
6
Neck Extension
3
10-12 reps
RPE 7.5-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8-10 reps
RPE 7.5-8.5
2
Single Leg Romanian Deadlift
4
-
RPE 7.5-8.5
3
(Dumbbell) Calf Raise (Single Leg)
4
8-10 reps
RPE 7.5-8.5
4
Reverse Nordic Curl
3
10-12 reps
RPE 8.5-9
5
Neck Curl
3
10-12 reps
RPE 7.5-8
6
Neck Extension
3
10-12 reps
RPE 7.5-8
Week 1
1 / 6 Weeks
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
2
Single Leg Romanian Deadlift
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Reverse Nordic Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
4
(Dumbbell) Calf Raise (Single Leg)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9.5
5
Side Bend (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
2
Overhead Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
3
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
@9
@9.5
4
Lying Side Lateral Raise
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
5
Skull Crusher (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
6
Tricep Overhead Extension (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
Day 2
1
Chest Supported Row (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
2
Dumbbell Bench Pullover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
3
Lying Bicep Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
5
Shrug (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9.5
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
2
Dumbbell Bench Pullover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9.5
3
Decline Crunch (Weighted)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Lying Bicep Curl
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
5
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
6
Shrug (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
Day 6
1
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
2
Single Leg Romanian Deadlift
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
(Dumbbell) Calf Raise (Single Leg)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9.5
4
Reverse Nordic Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
5
Neck Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Neck Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
2
Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
3
Lying Side Lateral Raise
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Skull Crusher (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
5
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
6
Decline Crunch (Weighted)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9