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Dumbbell Centric Upper/Lower
by Drew M.
32 athletes joined
Program Description
For people with limited equipment to have a balanced and varied program that targets every muscle.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 02, 2024 05:17
Last Edited
Jun 17, 2024 10:41
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Dumbbell Bench Pullover
3 Sets
6-10 Reps
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
2C
French Press
3 Sets
6-10 Reps
3A
Push Up
3 Sets
AMRAP
3B
Lying Leg Raise
3 Sets
AMRAP
3C
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
2A
Goblet Squat
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
10-25 Reps
@6
2C
Neck Extension
3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
1C
Skull Crusher
3 Sets
8-12 Reps
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
2C
Sit Up
3 Sets
AMRAP
3A
Push Up
3 Sets
AMRAP
3B
Wrist Curls
3 Sets
10-15 Reps
3C
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3D
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Seated Calf Raise
3 Sets
10-20 Reps
2A
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
10-25 Reps
2C
Lying Leg Raise
3 Sets
AMRAP
Day 5
1A
Alternating Dumbbell Curl
3 Sets
6-10 Reps
1B
French Press
3 Sets
6-10 Reps
1C
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Bench Pullover
3 Sets
8-12 Reps
2C
Hammer Curl
3 Sets
6-10 Reps
3A
Ring Push Up
3 Sets
AMRAP
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
AMRAP
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Sit Up
3 Sets
AMRAP
1C
Standing Calf Raise
3 Sets
10-20 Reps
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
4-8 Reps
2B
Sissy Squat
3 Sets
AMRAP