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BoostcampPNG

Full body Exercise (Dumbbells)

by Dave3283
7 athletes joined

Program Description

Every day exercise for full body..

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 16, 2025 06:54
  • Last Edited
    Sep 11, 2025 05:45

Summary

Transform your physique with this comprehensive 18-week full-body dumbbell program, designed to challenge and sculpt every major muscle group. With six training days each week, you'll engage in a variety of exercises like Bicep Curls, Lateral Raises, and Goblet Squats, ensuring balanced strength development and muscle endurance. Each session is crafted to maximize your results, whether you're a beginner or an experienced lifter. Get ready to elevate your fitness game and achieve the body you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
11%
Chest
9.9%
Hamstrings
8.8%
Abs
8.8%
Lats
8.8%
Biceps
7.7%
Middle Delts
5.5%
Front Delts
5.5%
Upper Back
5.5%
Lower Back
5.5%
Triceps
4.4%
Forearms
2.2%
Rear Delts
1.1%
Adductors
1.1%
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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
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-