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Daniel's Unga Bunga Stronk

by Daniel C

Program Description

Complement my climbing training.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 24, 2025 09:36
  • Last Edited
    May 03, 2025 12:40
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
9
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
9
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
I, Y, T (IYT) Raise
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Plank
3
-1 mins
-
8
Side Plank
3
-1 mins
-
9
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Plank
3
-1 mins
-
7
Side Plank
3
-1 mins
-
8
Reverse Plank
3
-1 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
6
Plank
3 Sets
-1 mins
-
7
Side Plank
3 Sets
-1 mins
-
8
Reverse Plank
3 Sets
-1 mins
-
9
I, Y, T (IYT) Raise
3 Sets
8 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
6
Plank
3 Sets
-1 mins
-
7
Side Plank
3 Sets
-1 mins
-
8
Reverse Plank
3 Sets
-1 mins
-
9
I, Y, T (IYT) Raise
3 Sets
8 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
5
I, Y, T (IYT) Raise
3 Sets
8 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
7
Plank
3 Sets
-1 mins
-
8
Side Plank
3 Sets
-1 mins
-
9
Reverse Plank
3 Sets
-1 mins
-