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BoostcampPNG

ftm workout

by Kayden C.
11 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
    Jun 18, 2025 08:26

Summary

The ftm workout is a comprehensive 12-week program designed to sculpt your arms, legs, and core with a focus on strength and endurance. Comprising five training days each week, you'll engage in targeted exercises such as dumbbell curls, overhead presses, and weighted squats, ensuring a balanced approach to muscle development. Each session is structured to challenge you while promoting recovery, making it ideal for both beginners and seasoned lifters. Get ready to elevate your fitness game and achieve your goals with this dynamic and effective training plan!
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4.8 Stars with 10, 000+ Ratings
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
-