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상체2일 무분할

by 이상균

Program Description

Unlock your upper body potential with the 상체2일 무분할 program, designed for those looking to maximize strength in just two days a week. Over the course of one week, you'll engage in targeted dumbbell exercises such as the Bench Press, Single Arm Row, and Seated Shoulder Press, focusing on key muscle groups including the chest, back, and shoulders. Each session is crafted to challenge your limits with a mix of rep ranges and intensities, ensuring you build muscle and improve performance effectively. Get ready to elevate your training and achieve noticeable results!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Sep 02, 2025 01:29
  • Last Edited
    Sep 02, 2025 01:36
Muscle Engagement
Front
Back
MuscleSet
Chest
19.5%
Triceps
15.5%
Front Delts
15.5%
Lats
14.6%
Middle Delts
11.8%
Upper Back
11.5%
Biceps
7.3%
Rear Delts
4.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
30 reps
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 10
5
Pullover (Dumbbell)
3
10-12 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@10
2
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
5
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
30 Reps
@10
7
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@10
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
30 Reps
@10
5
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8.5
6
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@10
7
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@10