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Ftm PRE Top Surgery workout (dumbbells)

by Aa'von Samuel
1 athletes joined

Program Description

Same as my other workout, just dumbbell version!!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 07:04
  • Last Edited
    Feb 16, 2026 12:19
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Glutes
10.3%
Upper Back
10.1%
Triceps
9%
Hamstrings
9%
Abs
9%
Quadriceps
7.6%
Chest
7%
Middle Delts
6.3%
Rear Delts
4.7%
Lats
4.5%
Biceps
3.6%
Lower Back
2.9%
Calves
2.7%
Forearms
1.3%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
8-12 reps
-
2
Floor Press (Dumbbell)
3
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Overhead Extension (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Lying Reverse Fly
3
8-12 reps
-
4
Shrug (Dumbbell)
3
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
6
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
3
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3
AMRAP
-
6
Standing Calf Raise
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Incline Fly Press (Dumbbell)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Arnold Press
3
AMRAP
-
5
Rear Delt Row
4
8-12 reps
-
6
Renegade Row
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Russian Twist (Dumbbell)
4
8-12 reps
-
5
Leg Pull-In
3
AMRAP
-
6
Lying Leg Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Floor Press (Dumbbell)
3 Sets
AMRAP
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
5
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Kickback
3 Sets
AMRAP
-
Day 2
1
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3
Lying Reverse Fly
3 Sets
8-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
AMRAP
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
AMRAP
-
6
Hammer Curl (Dumbbell)
3 Sets
AMRAP
-
Day 3
1
Goblet Squat
4 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
AMRAP
-
5
Single Leg Calf Raise (Weighted)
3 Sets
AMRAP
-
6
Standing Calf Raise
3 Sets
1 mins
-
Day 4
1
Floor Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
4
Arnold Press
3 Sets
AMRAP
-
5
Rear Delt Row
4 Sets
8-12 Reps
-
6
Renegade Row
3 Sets
AMRAP
-
Day 5
1
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
2
Glute Bridge (Dumbbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Russian Twist (Dumbbell)
4 Sets
8-12 Reps
-
5
Leg Pull-In
3 Sets
AMRAP
-
6
Lying Leg Raise
3 Sets
AMRAP
-