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Dumbbell Home Workout
by Marcel B
60 athletes joined
Program Description
- For everyone without much equipment. - Increase Reps and Weight over the weeks. - One rest-day between workouts. - Do stretching or cardio on rest-days - Sleep & Nutrition is just as important as training!
Program Overview
Level
Novice, Beginner
Goal
Bodyweight Fitness, Athletics, Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jan 04, 2024 03:13
Last Edited
Jun 19, 2024 01:14
down_app
Week 1
1 / 12 Weeks
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10