Program Description
Get a better body at home with Dumbbells
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 09, 2024 02:13
- Last EditedSep 07, 2024 07:08
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
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Reverse Bicep Curl (Dumbbell)
3
3
Hammer Curl
3
4
Seated Dumbbell Curl
3
5
Dumbbell Row
3
6
Shrug (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
8
Single Arm Row (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
3
4
Skull Crusher
3
5
Overhead Extension (Dumbbell)
3
6
Single Arm Overhead Tricep Extension
3
7
shrugs
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
2
Goblet Squat
3
3
Lunge (Dumbbell)
3
4
Split Squat (Dumbbell)
3
5
Glute Bridge (Dumbbell)
3
6
Hip Thrust (Dumbbell)
3
7
Romanian Deadlift (Dumbbell)
3
8
Stiff Leg Deadlift (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Overhead Press (Dumbbell)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Front Raise
3
5
Skull Crusher
3
6
Floor Press (Dumbbell)
3
7
Overhead Extension (Dumbbell)
3
8
Hammer Curl
3
9
Bicep Curl (Dumbbell)
3
10
Reverse Bicep Curl (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
2
Floor Press (Dumbbell)
3
3
Pec Fly (Dumbbell)
3
4
Dumbbell Row
3
5
Shrug (Dumbbell)
3
6
Pullover (Dumbbell)
3
7
Bent Over Row (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
2
Arnold Press
3
3
Front Raise
3
4
Wrist Curls
3
5
Reverse Wrist Curl (Dumbbell)
3
6
Suitcase Carry
3
7
Side Bend (Dumbbell)
3
8
Abs Crunch (Weighted)
3
9
Russian Twist (Dumbbell)
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)3 Sets
2
Reverse Bicep Curl (Dumbbell)3 Sets
3
Hammer Curl3 Sets
4
Seated Dumbbell Curl3 Sets
5
Dumbbell Row3 Sets
6
Shrug (Dumbbell)3 Sets
7
Bent Over Row (Dumbbell)3 Sets
8
Single Arm Row (Dumbbell)3 Sets
Day 2
1
Pec Fly (Dumbbell)3 Sets
2
Floor Press (Dumbbell)3 Sets
3
Chest Fly (Dumbbell)3 Sets
4
Skull Crusher3 Sets
5
Overhead Extension (Dumbbell)3 Sets
6
Single Arm Overhead Tricep Extension3 Sets
7
shrugs3 Sets
Day 3
1
Standing Calf Raise3 Sets
2
Goblet Squat3 Sets
3
Lunge (Dumbbell)3 Sets
4
Split Squat (Dumbbell)3 Sets
5
Glute Bridge (Dumbbell)3 Sets
6
Hip Thrust (Dumbbell)3 Sets
7
Romanian Deadlift (Dumbbell)3 Sets
8
Stiff Leg Deadlift (Dumbbell)3 Sets
Day 4
1
Lateral Raise (Dumbbell)3 Sets
2
Overhead Press (Dumbbell)3 Sets
3
Seated Shoulder Press (Dumbbell)3 Sets
4
Front Raise3 Sets
5
Skull Crusher3 Sets
6
Floor Press (Dumbbell)3 Sets
7
Overhead Extension (Dumbbell)3 Sets
8
Hammer Curl3 Sets
9
Bicep Curl (Dumbbell)3 Sets
10
Reverse Bicep Curl (Dumbbell)3 Sets
Day 5
1
Chest Fly (Dumbbell)3 Sets
2
Floor Press (Dumbbell)3 Sets
3
Pec Fly (Dumbbell)3 Sets
4
Dumbbell Row3 Sets
5
Shrug (Dumbbell)3 Sets
6
Pullover (Dumbbell)3 Sets
7
Bent Over Row (Dumbbell)3 Sets
Day 6
1
Lateral Raise (Dumbbell)3 Sets
2
Arnold Press3 Sets
3
Front Raise3 Sets
4
Wrist Curls3 Sets
5
Reverse Wrist Curl (Dumbbell)3 Sets
6
Suitcase Carry3 Sets
7
Side Bend (Dumbbell)3 Sets
8
Abs Crunch (Weighted)3 Sets
9
Russian Twist (Dumbbell)3 Sets
Day 7
1
shrugs1 Set