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BoostcampPNG

Beginner Dumbbell workout

by Eddie L.
5 athletes joined

Program Description

A beginner program for those who don’t have much experience or time just trying to get into better shape with minimal tools required. Focusing on weight progression instead of repetition progression.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 08, 2024 02:22
  • Last Edited
    Jun 28, 2025 06:12

Summary

Kickstart your fitness journey with this 12-week Beginner Dumbbell Workout designed to build strength and confidence. With a commitment of just 7 days a week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring a balanced approach to your training. Each session includes a mix of bodyweight movements and dumbbell exercises, making it perfect for those new to lifting. Get ready to transform your body and elevate your fitness game with a program tailored for beginners!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Stiff Leg Deadlift (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
3
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
3
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
3
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
3
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
3
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
3
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
V-Up
3
1
10-30 reps
10-30 reps
RPE 7
RPE 10
1B
Bent Over Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
2
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10-30 reps
10-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
15-30 reps
15-30 reps
RPE 7
RPE 10
2
Skull Crusher (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 10
4
Front Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 7
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
2
Walk
1
30 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Stretching
1 Set
10-30 mins
@6
2
Walk
1 Set
30 mins
-
Day 3
1A
V-Up
2 Sets
1 Set
10-30 Reps
10-30 Reps
@7
@10
1B
Bent Over Row (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@10
2
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
Stretching
1 Set
10-30 mins
@6
2
Walk
1 Set
30 mins
-
Day 1
1
Push Up
2 Sets
1 Set
10-30 Reps
10-30 Reps
@7
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Stiff Leg Deadlift (Dumbbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@7
@10
Day 5
1
Push Up
2 Sets
1 Set
10-30 Reps
10-30 Reps
@7
@10
2
Skull Crusher (Dumbbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@7
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@10
4
Front Squat (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7
@10
Day 6
1
Stretching
1 Set
10-30 mins
@6
2
Walk
1 Set
30 mins
-
Day 7
1
Stretching
1 Set
10-30 mins
@6
2
Walk
1 Set
30 mins
-