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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
    Jul 02, 2025 11:36

Summary

Unleash your strength with Daniel's Unga Bunga Stronk, an 18-week program designed for serious lifters ready to elevate their game. Committing just three days a week, you'll tackle a balanced mix of dumbbell exercises that target your chest, shoulders, arms, and core, ensuring comprehensive muscle development. Each session is crafted to challenge your limits, with a focus on proper form and intensity. Get ready to build muscle, boost your endurance, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Abs
22.6%
Triceps
14.1%
Front Delts
13.4%
Middle Delts
10.8%
Upper Back
9%
Biceps
9%
Chest
6.4%
Rear Delts
5.7%
Lats
5.1%
Forearms
3.8%
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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
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
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
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
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
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 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
-
10
I, Y, T (IYT) Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
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
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
60 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
I, Y, T (IYT) Raise
3
8 reps
-
7
Skull Crusher (Dumbbell)
3
10 reps
-
8
Plank
3
-1 mins
-
9
Side Plank
3
-1 mins
-
10
Reverse Plank
3
-1 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Mountain Climber
3 Sets
60 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 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
-
10
I, Y, T (IYT) Raise
3 Sets
8 Reps
-
Day 2
1
Mountain Climber
3 Sets
60 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 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
-
10
I, Y, T (IYT) Raise
3 Sets
8 Reps
-
Day 3
1
Mountain Climber
3 Sets
60 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
I, Y, T (IYT) Raise
3 Sets
8 Reps
-
7
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
8
Plank
3 Sets
-1 mins
-
9
Side Plank
3 Sets
-1 mins
-
10
Reverse Plank
3 Sets
-1 mins
-