Program Description
to masculine my full body in 12 weeks
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 13, 2024 08:43
- Last EditedOct 02, 2024 04:29
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
20 reps
2
Weighted toe touches
2
20 reps
3
Russian Twist (Dumbbell)
2
20 reps
4
Leg scissors
2
20 reps
5
Squat (Dumbbell)
3
15 reps
6
Step-Up (Weighted)
2
1
10 reps
1 reps
7
Standing Calf Raise
3
15 reps
8
Goblet Squat
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Hammer Curl
3
10 reps
3
Overhead Extension (Dumbbell)
3
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Front Raise
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Push Up (Incline)
3
10 reps
4
Dumbbell Row
6
10 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
2
Hammer Curl3 Sets
10 Reps
3
Overhead Extension (Dumbbell)3 Sets
10 Reps
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
5
Overhead Press (Dumbbell)3 Sets
10 Reps
6
Front Raise3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)2 Sets
20 Reps
2
Weighted toe touches2 Sets
20 Reps
3
Russian Twist (Dumbbell)2 Sets
20 Reps
4
Leg scissors2 Sets
20 Reps
5
Squat (Dumbbell)3 Sets
15 Reps
6
Step-Up (Weighted)2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise3 Sets
15 Reps
8
Goblet Squat3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)3 Sets
10 Reps
2
Chest Fly (Dumbbell)3 Sets
10 Reps
3
Push Up (Incline)3 Sets
10 Reps
4
Dumbbell Row6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
2
Hammer Curl3 Sets
10 Reps
3
Overhead Extension (Dumbbell)3 Sets
10 Reps
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
5
Overhead Press (Dumbbell)3 Sets
10 Reps
6
Front Raise3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)3 Sets
10 Reps
2
Chest Fly (Dumbbell)3 Sets
10 Reps
3
Push Up (Incline)3 Sets
10 Reps
4
Dumbbell Row6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)3 Sets
10 Reps