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Dumbbell & NordBench Work

by Tyler Barnes

Program Description

Unlock your strength with the Nordbench and a dumbbell set, a comprehensive 8-week journey designed to sculpt and strengthen your total body with heavy focus on hamstrings, glutes and upper chest. Comprising five workouts each week, this program integrates a variety of exercises, including Dumbbell Squats, Romanian Deadlifts, Nordic Curls and Incline Bench to challenge all fitness levels from novice to advanced. With a focus on bodyweight fitness and bodybuilding, you'll build functional strength while enhancing your athletic performance. Get ready to transform your physique and boost your confidence in just 60 minutes per session!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2025 02:31
  • Last Edited
    Oct 11, 2025 04:21
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12%
Chest
11.4%
Middle Delts
9.7%
Glutes
9.3%
Triceps
9.3%
Hamstrings
8.5%
Upper Back
6.3%
Quadriceps
6.1%
Abs
6%
Biceps
5.7%
Lower Back
4.7%
Lats
4.7%
Rear Delts
2.4%
Calves
1.5%
Adductors
1.1%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sissy Squat
2
15 reps
-
4
Nordic Curl
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sissy Squat
2
15 reps
-
4
Nordic Curl
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sissy Squat
2
15 reps
-
4
Nordic Curl
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sissy Squat
2
15 reps
-
4
Nordic Curl
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sissy Squat
2
15 reps
-
4
Nordic Curl
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sissy Squat
2
15 reps
-
4
Nordic Curl
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sissy Squat
2
15 reps
-
4
Nordic Curl
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sissy Squat
2
15 reps
-
4
Nordic Curl
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
8 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
4
8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
8 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
4
8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
8 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
4
8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
8 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
4
8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
8 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
4
8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
8 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
4
8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
8 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
4
8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4
8 reps
8 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
4
8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Overhead Extension (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
4
8 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Nordic Curl
3
10 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Nordic Curl
3
10 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Nordic Curl
3
10 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Nordic Curl
3
10 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Nordic Curl
3
10 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Nordic Curl
3
10 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Nordic Curl
3
10 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Nordic Curl
3
10 reps
-
6
Decline Crunch (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Arnold Press
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6A
Tricep Extension (Dumbbell)
3
10 reps
-
6B
Resistance Band Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Arnold Press
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6A
Tricep Extension (Dumbbell)
3
10 reps
-
6B
Resistance Band Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Arnold Press
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6A
Tricep Extension (Dumbbell)
3
10 reps
-
6B
Resistance Band Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Arnold Press
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6A
Tricep Extension (Dumbbell)
3
10 reps
-
6B
Resistance Band Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Arnold Press
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6A
Tricep Extension (Dumbbell)
3
10 reps
-
6B
Resistance Band Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Arnold Press
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6A
Tricep Extension (Dumbbell)
3
10 reps
-
6B
Resistance Band Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Arnold Press
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6A
Tricep Extension (Dumbbell)
3
10 reps
-
6B
Resistance Band Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Arnold Press
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6A
Tricep Extension (Dumbbell)
3
10 reps
-
6B
Resistance Band Pulldown
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Dumbbell)
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Sissy Squat
2 Sets
15 Reps
-
4
Nordic Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8
@8
@8
2
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@7.5
@7.5
@7.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@7.5
@7.5
@7.5
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
@8
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@8
Day 3
1
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Arnold Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6A
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6B
Resistance Band Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-