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BoostcampPNG
Skinny Fat Program Home
by Sayed A.
Program Description
Get a better body at home with Dumbbells
Program Overview
Level
Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jul 09, 2024 02:13
Last Edited
Jul 10, 2024 02:13
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Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3
Hammer Curl
3 Sets
4
Seated Dumbbell Curl
3 Sets
5
Dumbbell Row
3 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 Crusher
3 Sets
5
Overhead Extension (Dumbbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
shrugs
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Goblet Squat
3 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 Raise
3 Sets
5
Skull Crusher
3 Sets
6
Floor Press (Dumbbell)
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Hammer Curl
3 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 Row
3 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 Press
3 Sets
3
Front Raise
3 Sets
4
Wrist Curls
3 Sets
5
Reverse Wrist Curl (Dumbbell)
3 Sets
6
Suitcase Carry
3 Sets
7
Side Bend (Dumbbell)
3 Sets
8
Abs Crunch (Weighted)
3 Sets
9
Russian Twist (Dumbbell)
3 Sets
Day 7
1
shrugs
1 Set