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ftm workout

by Kayden C.
5 athletes joined

Program Description

to masculine my full body in 12 weeks

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 13, 2024 08:43
  • Last Edited
    Jan 16, 2025 01:58
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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
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 Curl
3 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 Raise
3 Sets
10 Reps
-
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
-
2
Weighted toe touches
2 Sets
20 Reps
-
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
4
Leg scissors
2 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 Raise
3 Sets
15 Reps
-
8
Goblet Squat
3 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 Row
6 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Hammer Curl
3 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 Raise
3 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 Row
6 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-