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KGs 12 week muscle gain

by Kenny G.
1 athletes joined

Program Description

Gain muscle and strength with only dumbbells and a bench, awesome 12 week plan for everyone.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 26, 2025 02:00
  • Last Edited
    Jun 18, 2025 09:08

Summary

Unlock your potential with the KGs 12 Week Muscle Gain program, designed for serious lifters ready to build strength and mass. This comprehensive 5-day-a-week regimen focuses on effective dumbbell exercises, targeting all major muscle groups with a mix of compound and isolation movements. Over 12 weeks, you’ll progressively challenge yourself with varied rep ranges and intensities, ensuring continuous growth and adaptation. Get ready to elevate your physique and achieve your muscle-building goals with every session!
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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
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Face Pull
3
15 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Seated Deadlift
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21’s Dumbbell
3
21 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Zottman Curls
3
15 reps
-
6
Skull Crusher (Dumbbell)
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
-
-
2
Single Arm Row (Dumbbell)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Extension (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Leg Curl
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
20 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Goblet Squat
4 Sets
10 Reps
-
2
Single Leg Deadlift
3 Sets
10 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Seated Calf Raise
4 Sets
20 Reps
-
5
Seated Deadlift
3 Sets
12 Reps
-
Day 5
1
21’s Dumbbell
3 Sets
21 Reps
-
2
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Zottman Curls
3 Sets
15 Reps
-
6
Skull Crusher (Dumbbell)
2 Sets
12 Reps
-