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Summer body part II

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2 athletes joined

Program Description

build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2025 01:38
  • Last Edited
    Jun 18, 2025 09:08

Summary

Get ready to sculpt your ideal physique with the **Summer Body Part II** program! Over the course of 12 weeks, you'll engage in a dynamic 6-day weekly routine focused on building strength and definition in your chest, shoulders, back, and arms—all with just dumbbells. Each workout is designed to push your limits, featuring targeted exercises like Incline Bench Presses and Rear Delt Flys, ensuring you maximize muscle engagement and growth. Embrace the challenge and watch your body transform as you commit to this comprehensive training plan!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
-
5
Push Up
2 Sets
15 Reps
-
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
@5
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
-
6
Upright Row (Dumbbell)
2 Sets
15 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@5
-
2
Hammer Curl
2 Sets
12 Reps
-
3
Spider Curl
2 Sets
15 Reps
-
4
Waiter Curl
1 Set
20 Reps
-
5
Single Arm Overhead Tricep Extension
1 Set
1 Set
10 Reps
12 Reps
@5
-
6
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-
7
Dips Between Chairs
2 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
-
5
Push Up
2 Sets
15 Reps
-
Day 5
1
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
@5
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
-
6
Upright Row (Dumbbell)
2 Sets
15 Reps
-
Day 6
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@5
-
2
Hammer Curl
2 Sets
12 Reps
-
3
Spider Curl
2 Sets
15 Reps
-
4
Waiter Curl
1 Set
20 Reps
-
5
Single Arm Overhead Tricep Extension
1 Set
1 Set
10 Reps
12 Reps
@5
-
6
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-
7
Dips Between Chairs
2 Sets
AMRAP
-